Feeling bloated or heavy because of gas is very common. It can happen when we eat too fast, eat junk food often, feel stressed, or don’t move our body enough. The good thing is - you don’t always need medicine to get relief.
Yoga can help your stomach relax and release trapped gas naturally. A few easy poses and slow breathing can make your belly feel lighter and more comfortable.
In this article, we’ll look at simple yoga poses that help reduce gas and bloating. We’ll also go over basic breathing tips and small daily habits that support good digestion and a healthy gut.
How Yoga Helps Relieve Gas Naturally
The Link Between Digestion, Gas, and Yoga
Gas builds up when food doesn’t digest properly. This creates air that gets trapped in your stomach and intestines. Some yoga poses can help by gently pressing and stretching the belly area. This improves blood flow and helps release the trapped gas.
When you do yoga regularly, your core muscles become stronger and your digestion works more smoothly. Over time, this reduces bloating and makes your stomach feel more relaxed and comfortable.
Why Choose Yoga for Gas Relief Over Medicines?
Over-the-counter medicines can give quick relief, but they don’t fix the root of the problem. Gas relief yoga positions work differently - they improve digestion and blood circulation from the inside. Yoga also helps calm the mind and lower stress, which is one of the biggest reasons many people face digestive issues in the first place.
7 Best Yoga Poses to Relieve Gas and Bloating
1. Pawanmuktasana (Wind-Relieving Pose)
As the name suggests, this pose is great for releasing trapped gas.
How to do it:
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Lie down on your back.
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Bring one knee toward your chest and hold it with both hands.
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Gently press the knee against your stomach and hold for about 30 seconds.
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Switch to the other leg and repeat.
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Then bring both knees to your chest and hold again.
This best yoga pose for gas relief applies gentle pressure on your abdomen and helps stimulate digestion, making it one of the best yoga poses for gas relief.
2. Apanasana (Knees-to-Chest Pose)
This pose is very gentle and helps your lower back and belly relax.
How to do it:
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Lie on your back.
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Bring both knees close to your chest.
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Hug your legs with your arms.
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Breathe slowly and deeply.
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Gently roll your body side to side for about 30 seconds.
It’s one of the best yoga poses for gas pain and provides quick comfort.
3. Ardha Matsyendrasana (Half Spinal Twist Pose)
Twisting poses help move trapped gas through the intestines.
How to do it:
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Sit on the floor with your legs straight.
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Bend your right knee and place your right foot on the outside of your left thigh.
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Twist your upper body to the right.
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Place your left elbow on the outside of your right knee for support.
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Hold the twist for about 20–30 seconds.
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Then switch to the other side.
This digestion gas relief yoga for gas improves metabolism and relieves bloating.
4. Balasana (Child’s Pose)
A calming pose that releases tension from the abdomen and back.
How to do it:
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Kneel on the floor and sit back on your heels.
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Slowly bend forward and stretch your arms in front of you.
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Rest your forehead on the floor or a cushion.
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Breathe slowly and stay in the pose for about a minute.
It’s one of the most soothing gas relief yoga positions for beginners.
5. Setu Bandhasana (Bridge Pose)
This pose stretches your stomach and improves digestion.
How to do it:
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Lie on your back and bend your knees.
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Keep your feet flat on the floor, hip-width apart.
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Lift your hips up slowly while your shoulders stay on the mat.
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Hold the pose for about 30 seconds, then lower your hips gently.
This gas-relieving exercise yoga also strengthens the lower back and improves circulation.
6. Adho Mukha Svanasana (Downward-Facing Dog)
This pose encourages blood flow toward your digestive organs.
How to do it:
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Start in a tabletop position.
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Lift your hips up so your body forms an inverted “V” shape.
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Keep your hands firm on the mat and press your heels gently toward the floor.
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Take slow, deep breaths while holding the pose.
It’s one of the best yoga poses for gas and bloating, ideal for daily practice.
7. Supta Matsyendrasana (Supine Spinal Twist)
A gentle reclining twist that helps release trapped gas and detoxify your body.
How to do it:
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Lie on your back and stretch your arms out to the sides.
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Bend your right knee and bring it across your body to the left side.
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Turn your head to look toward your right hand.
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Hold for about 30 seconds.
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Switch to the other side and repeat.
This best yoga pose for trapped gas also relaxes your spine and reduces abdominal tightness.
Easy Yoga Exercises for Digestion and Gas Relief
Gentle Breathing Techniques (Pranayama) for Gas
Practicing Pranayama or yogic breathing helps calm your digestive system.
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Kapalabhati (Skull-Shining Breath): This breathing technique warms up the body, boosts metabolism, and helps clear digestive blockages.
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Anulom Vilom (Alternate Nostril Breathing): This helps reduce stress and improve the flow of oxygen in the body, which supports healthy digestion.
These breathing practices can make your stomach feel lighter and help balance your body’s energy. Use them daily along with the yoga poses for the best results.
Simple Daily Routine for Better Digestion
Along with yoga, a few small habits can make a big difference:
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Drink warm water every morning.
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Eat slowly and chew your food well.
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Avoid eating too much at once.
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Don’t lie down right after meals - give your body time to digest.
These small changes amplify the benefits of gas relief yoga positions.
Tips to Maximize Gas Relief from Yoga
Best Time to Practice Gas Relief Yoga
Early morning or evening on an empty stomach works best. Practicing yoga poses to relieve gas at these times ensures your body is light and flexible.
Foods to Support Better Digestion Alongside Yoga
Eat fiber-rich fruits like papaya and banana, include probiotics like curd, and avoid carbonated drinks. Balanced eating supports gas relief and keeps your gut happy.
Precautions Before Doing Yoga for Gas Relief
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Do not do yoga immediately after a heavy meal - keep a gap of at least 2–3 hours.
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If you have a hernia, ulcer, severe back pain, or have had any surgery, it is important to consult a doctor or yoga expert before doing these yoga poses.
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If you feel pain, discomfort, or dizziness while performing an asana, stop the asana (Yoga) immediately and rest.
Conclusion – Use Yoga Daily for a Healthier, Lighter Gut
Yoga is truly a very simple way to get relief from gas and stomach heaviness. It doesn’t require any special equipment or setup. Just a few minutes of yoga every day can make your stomach feel lighter and more comfortable.
The poses we discussed above gently apply pressure and stretch the abdominal area, which helps release trapped gas and improves digestion.
At the same time, yoga calms the mind and reduces stress, and stress is often the hidden cause behind digestive problems.
If you practice these poses daily, either in the morning after waking up or at night before going to bed, the heaviness, gas, and tightness in your stomach will gradually start to reduce.
You will also notice a positive change in your energy.
A few small lifestyle habits also support this process:
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Eat slowly and chew your food well.
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Do not lie down immediately after eating - sit or walk for a few minutes.
These small changes create a big difference over time.
Practice yoga slowly and at your own pace. Just a few simple steps each day can help your body feel relaxed, calm, and at ease.
