Fitness

11 Yoga Poses That'll Help Relieve Gas

There's a reason you'll sometimes hear a toot in a yoga class.

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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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One-Legged Knee Pull

You can also do pawanmuktasana one leg at a time, Miller says.

- Lie on your back, both legs stretched out.

- Hug right leg into chest, left leg stays straight.

- Keep abs soft.

- Wrap arms around bent leg, press thigh into abs.

- Repeat on other side.

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Supine Twist

Kehoe recommends this twist.

- Lie on your back, knees bent.

- Extend arms out wide.

- Exhale, let both knees drop to right side.

- Gently press knees further down with right hand.

- Hold for 30 seconds.

- Drop knees to the other side.

- Repeat 3 to 5 times.

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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.

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Bridge Pose

This pose will help move gas in the right direction, says Kehoe.

- Flat on your back, knees bent.

- Place feet hip-width apart.

- Squeeze glutes, lift bottom towards ceiling.

- Hold for a few breaths.

- Repeat 5 to 10 times.

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Happy Baby Pose

From Kehoe.

- Lie on your back.

- Raise feet so soles face the ceiling.

- Bring hands to outside of feet.

- Gently pull legs closer to ground.

- If you want, slowly rock back and forth.

- Hold for 3 to 5 breaths.

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Corpse Pose

Amodio says this pose will help your whole body relax so that gas bubbles can find their way out.

- Settle onto your back.

- Let your arms relax at your sides.

- Legs can be straight or bent.

- Calm your mind. Take deep breaths.

- Let gravity do the rest of the work!