7 Gentle Yoga Poses to Relieve Gas and Bloating Fast

Let’s face it—gas and bloating are the worst. One minute you’re enjoying your day, and the next, you feel like there’s a balloon expanding in your belly. We’ve all been there. Whether it’s from that extra slice of pizza or just a sluggish digestive system, bloating can make you feel uncomfortable, heavy, and out of sync.

But here’s the good news. You don’t have to reach for the antacids right away. Sometimes, all it takes is a yoga mat and a few minutes of deep breathing and mindful movement. These gentle yoga poses are your body’s natural way to press reset.

And the best part? You don’t have to be a yogi to do them. They’re beginner-friendly, super soothing, and can bring fast relief when gas or bloating creeps in.

So roll out your mat (or just grab a soft blanket), and let’s move through these 7 simple yoga poses that help release trapped gas and get your belly back to feeling good again.

1. Wind-Relieving Pose (Pawanmuktasana)

Yep, the name says it all. Wind-relieving pose is one of the most direct ways to ease gas. You’re literally putting gentle pressure on the digestive organs to encourage movement.

How to do it:
Lie on your back. Hug your right knee into your chest while keeping the left leg extended. Press the thigh into your belly, and hold for 30 seconds to 1 minute. Then switch legs. Finally, hug both knees to your chest and rock gently from side to side.

Why it works:
It massages your intestines and promotes peristalsis—the wave-like motion that pushes things along in your gut. Plus, it gives your lower back a nice little release too.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This dynamic duo is like a full-body sigh of relief. It gets your spine moving, opens the belly, and gently massages your internal organs.

How to do it:
Start in a tabletop position on your hands and knees. Inhale, arch your back and lift your chest and tailbone—this is cow. Exhale, round your spine and draw your belly in—this is cat. Keep flowing between the two for 1 to 2 minutes.

Why it works:
Cat-cow gets things moving in your belly, especially if you’ve been sitting for hours or feeling sluggish. It also helps you reconnect with your breath, which plays a huge role in digestion.

3. Seated Forward Bend (Paschimottanasana)

This one’s great if you’re feeling full and bloated but still want to stretch things out slowly. It’s calming, grounding, and helps relax the digestive organs.

How to do it:
Sit with your legs extended straight in front of you. Inhale to lengthen your spine, and exhale to fold forward over your legs. You don’t have to touch your toes—just let your hands rest where they comfortably reach. Hold for 1 to 2 minutes, breathing deeply.

Why it works:
Folding compresses the abdomen gently, encouraging trapped gas to move. Plus, it relaxes your nervous system, which helps your whole digestive process chill out.

4. Supine Twist (Supta Matsyendrasana)

A gentle twist is magic when you’re bloated. It literally wrings out the digestive organs, stimulating blood flow and helping your system detox naturally.

How to do it:
Lie on your back. Hug both knees into your chest, then let them drop to the right side as you extend your arms in a T shape. Keep your shoulders grounded and gaze to the left if it feels good. Stay for 1 to 2 minutes, then switch sides.

Why it works:
The twisting motion massages the intestines and helps relieve bloating and gas. It also opens the chest and helps deepen your breathing, which helps your belly relax.

5. Child’s Pose (Balasana)

Sometimes, you just need to curl up and let your body soften. Child’s pose is perfect for that. It gently presses into the belly, helping release gas and easing tension in your back and hips.

How to do it:
Kneel on the floor, bring your big toes to touch, and sit back on your heels. Fold forward and rest your forehead on the mat, letting your arms stretch out in front of you or down by your sides. Breathe deeply and stay here for up to 3 minutes.

Why it works:
It helps relax the muscles in your abdomen, hips, and back—all of which can tighten up when you’re bloated. The gentle pressure on your belly is soothing and helps stimulate digestion.

6. Bridge Pose (Setu Bandhasana)

This one may surprise you. Even though it’s a backbend, bridge pose actually helps relieve gas by lifting and stretching the lower belly. It also improves circulation to the abdominal area.

How to do it:
Lie on your back with your knees bent and feet hip-width apart. Arms rest by your sides, palms facing down. Press into your feet and lift your hips toward the ceiling. Hold for 30 seconds to 1 minute, then slowly lower down.

Why it works:
The elevation helps shift any trapped gas, and the gentle inversion boosts circulation and lymph flow—great for easing that puffy, stuck feeling.

7. Legs-Up-the-Wall (Viparita Karani)

This is your ultimate chill-out pose. It requires almost no effort and gives your body the chance to reset and digest.

How to do it:
Lie on your back and scoot your hips close to a wall. Extend your legs up so they’re resting against the wall. Your arms can rest at your sides, palms facing up. Close your eyes and relax here for 5 to 10 minutes.

Why it works:
Reversing gravity helps drain excess fluid and encourages blood flow to your digestive organs. Plus, it calms your nervous system, which is key for reducing bloating and discomfort.

Bonus Tips While You Breathe Through These Poses:

  • Keep your breath slow and steady. Try inhaling through your nose for 4 counts and exhaling for 6. That longer exhale helps signal your body to relax.
  • Don’t force the poses. The goal is to soothe your system, not stretch yourself into a pretzel.
  • Add a warm compress to your belly if you’re practicing at home. It can be comforting and help your muscles soften.

Final Thoughts

Gas and bloating aren’t just uncomfortable—they can throw off your whole day. But you don’t have to tough it out. These yoga poses are like a natural massage for your insides, gently encouraging your digestive system to do its thing. Whether you’re dealing with post-meal puffiness, stress-related tension, or just a sluggish gut, a few minutes of mindful movement can make a world of difference.

Next time you feel that bloat coming on, give yourself the gift of 10 minutes on the mat. Your belly—and your mood—will thank you.

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