If you’re looking to relieve gas and bloating, try these five yoga poses that have been shown to be effective at reducing abdominal discomfort after eating as well as the pressure of trapped gas in your abdomen. All of these poses should be performed on an empty stomach, so do them right before or after your meal. If you’re doing any of these poses during pregnancy, consult with your healthcare provider first to ensure that they won’t be dangerous for you or your baby.
The Forward Fold (Uttanasana)
This pose stretches out your digestive tract. This might seem counterintuitive, but Forward Fold is particularly useful if you suffer from irritable bowel syndrome (IBS). IBS can cause abdominal pain and cramping when you’re gassy. Forward Fold helps to alleviate these symptoms by lengthening your spine and massaging your internal organs to get them moving smoothly. It’s also a good idea to take a few deep breaths in these pose before standing up again.
The Butterfly Pose (Baddha Konasana)
If you’re prone to bloat, try sitting in a butterfly pose or with your knees together. Lying down on your back with both knees bent and feet flat, bring your heels toward each other as close as possible. Your knees will touch but try to keep them as far apart as possible, allowing space between thighs to release trapped gas. Hold for 5–10 minutes at a time; make sure to check in with your breathing while you do so. Breathe deeply in through your nose and out through your mouth, focusing on making each exhale longer than it’s inhale.
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The Bow Pose (Dhanurasana)
This pose can help relieve abdominal gas. To do it, lie down on your back with knees bent, as you would in a normal Downward-Facing Dog position. Next, bend your elbows while holding onto your ankles. Lift yourself off of the floor while tightening up your core muscles to provide support to your spine. You should feel a gentle stretch in your stomach area during this pose. Hold it for 1-2 minutes before coming out of it slowly. Practice twice daily or whenever you have excessive bloating or flatulence due to constipation.
The last pose in every yoga sequence, savasana is also called corpse pose. Lie flat on your back with arms at your sides, palms up. Relax your face, then close your eyes. This pose works as a counter to stress by releasing muscle tension throughout your body and bringing you into a relaxed state of being. Because it makes you breathe deeply, it’s good for alleviating gas.
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Wind-Relieving pose (Pawanmuktasana)
This yoga pose is one of many basic yet effective positions that can help to relieve your digestive system. It reduces constipation, inflammation, nausea, depression and fatigue among other problems that are connected with digestion. The Wind-Relieving pose also helps to ease menstrual discomfort in women. To perform it, you must lie on your back with your knees bent and feet flat on ground. Next, place your hands on your belly (the lower part). Relax as much as possible by keeping a small smile on your face. Let out all tension from within you while breathing naturally through both nostrils without any force or strain. Inhale deeply through both nostrils during which hold posture for a few seconds. Exhale slowly after relaxing.