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Whether you’re feeling super bloated or your gut’s bubbling, it may help to do some yoga poses for gas relief, says yoga instructor Kristina Kehoe, PT. Certain stretches aid digestion and help your muscles relax so that gas can move through — and, uh, out of — your system.
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Cobra Pose
This pose relaxes your core so that gas can move through the gut, Kehoe says.
- Lie on your stomach, elbows under shoulders, palms flat on the ground.
- Inhale, push up to lift chest, reach crown of head towards ceiling.
- Stay there for 3 to 5 breaths.
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Seated Twist
Kehoe likes this pose to push gas downward and improve digestion.
- Sit on the floor or in a chair.
- Inhale, reach both arms overhead.
- Exhale, twist to left side.
- Bring right hand to left knee.
- Hold 5 seconds.
- Repeat, twisting to both sides 3 to 5 times.
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Wind Relieving Pose
Yoga pro Joe Miller says the pawanmuktasana, or wind relieving pose, massages the core to release gas.
- Lie on your back.
- Lift knees to chest.
- Wrap arms around your legs.
- Keep core soft.
- Gently press thighs into abs.
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Cat Cow
Yoga instructor Jillian Amodio says the cat cow motion will get gas moving.
- On hands and knees, palms under shoulders, knees under hips.
- Exhale, round your back to ceiling.
- Gaze at belly button.
- Inhale, relax belly down, arch spine.
- Gaze upwards.
- Repeat.
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Child’s Pose
Amodio says child’s pose helps with cramping in the back, pelvis, and legs. It aids in digestion, too.
- Kneel with knees wide.
- Sit back onto heels.
- Lean forward, stretch arms out.
- Take deep breaths as you let yourself relax.
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Garland Pose
This low squat is very grounding and also relieves cramping, says Amodio.
- Hold hands at chest.
- Plant feet wide.
- Sink tailbone to ground.
- Use elbows to push your knees out wider.
- Contract and release pelvic floor muscles.