Can These 8 Yoga Positions Relieve Gas and Bloating?

Let's face it: Gas can be an uncomfortable and, at times, embarrassing problem. When trapped gas builds up in the intestine, it can even cause stomach pain and bloating.

In addition to over-the-counter (OTC) medications that help prevent or relieve gas, some people use natural remedies to address their symptoms. But do these remedies, such as yoga, work? Let's take a closer look at the research on yoga positions to relieve gas and other at-home strategies. 

Can yoga help with gas and bloating?

There is no solid evidence that yoga helps relieve gas and bloating. A review looking at yoga and other exercises for irritable bowel syndrome (IBS) found that physical activity may help improve symptoms. But the evidence was not conclusive.

That said, yoga has many other proven health benefits (and very few risks). For example, practicing yoga has been linked to better sleep and increased flexibility. 

And while there is limited evidence that yoga relieves gas, that doesn't mean it's ineffective. When combined with OTC treatments, low-intensity movement — like the kind you do during yoga — may help manage stomach pain and discomfort. Practicing yoga can also provide a healthy distraction from digestive symptoms and lower stress levels, making it easier to relax and pass gas. 

What are the best yoga poses to help with gas and bloating?

The yoga poses people turn to for relief from gas and bloating have one thing in common: They move core muscles. While there’s no evidence that these poses help relieve gas and bloating on their own, it’s possible that the twisting and bending of the midsection that they require could help gas pass through the digestive tract. 

Try these eight soothing yoga positions to help relieve gas and stomach bloat.

1. Knees-to-chest 

Yoga teachers have aptly nicknamed the knees-to-chest pose: the "wind-relieving" pose. Doing this pose puts gentle pressure on your belly, which could help you release gas.

• Step 1: Lie flat on your back with your legs straight in front of you and your arms at your sides.

• Step 2: Bend your knees, slowly moving them toward your chest. 

• Step 3: Grab your shins to pull your knees closer, keeping your head and neck relaxed.

• Step 4: Hold this position for 5-7 deep breaths before returning to the starting position.

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2. Happy baby 

Happy baby is a hip opener that targets your inner thighs and helps relieve stress, which can cause or accompany gastrointestinal (GI) problems.

• Step 1: Lie flat on your back with a neutral spine.

• Step 2: Slowly bring your knees toward your chest, keeping your hips on the floor as you bend your knees to a 90-degree angle.

• Step 3: Flex your feet, grabbing the outer edges with your hands, so that your soles are parallel to the ceiling. If you can't reach your feet, gently grasp your ankles or shins.

• Step 4: Open your legs, bringing your knees out to your sides.

• Step 5: Hold this position for 10 slow, deep breaths. You can stay still or gently rock from side to side. Then, return to the starting position.

3. Supine spinal twist 

When you practice the supine spinal twist, think of twisting through your torso like wringing out a washcloth. As you twist, your middle compresses, allowing gas to move through your digestive tract.

• Step 1: Lie flat on your back with your arms extended out at your sides at shoulder level.

• Step 2: Bend your knees and place your feet flat on the floor.

• Step 3: Raise your hips off the floor slightly, shifting them to the right. Keep your shoulders on the mat as you lower your knees to the floor. 

• Step 4: Stack your knees on top of eachother, with your right knee resting on top of your left. 

• Step 5: Keep your arms extended out to your sides. Or keep your right arm extended and put your left hand on your right knee for a deeper stretch.

• Step 6: Hold the pose for 7-10 deep breaths. Then, return to the starting position.

• Step 7: Repeat on the other side.

4. Seated spinal twist

The seated spinal twist, or "easy twist" pose, may support blood flow and ease bloating as your torso moves from side to side.

• Step 1: Sit on the floor with your back straight and your legs extended out in front of you.

• Step 2: Bend your left knee and cross it over your right leg, putting your left foot flat on the floor outside your right thigh.

• Step 3: Shift your weight to the right and tuck in your right knee, so that your right foot is resting on the floor near your left buttock.

• Step 4: Twist your torso to the left. Put your right elbow outside your left knee and your left palm on the floor behind you.

• Step 5: Look over your left shoulder and feel the stretch for 3-5 deep breaths.

• Step 6: Repeat on the other side.

5. Wide-legged forward fold 

This open-stance forward fold targets your lower body. In addition to potentially combatting stress, the move requires you to squeeze your midsection, which may stimulate movement that eases gas-related pain.

• Step 1: Stand with your back straight and your feet wider than shoulder-width apart.

• Step 2: Bend forward from your hips, bringing your chest toward your thighs. Bend your knees slightly if necessary.

• Step 3: Let your fingertips touch the floor. To deepen the stretch, you can put your hands flat on the floor about shoulder-width apart.

• Step 4: Hold the pose for 3-5 breaths, feeling the stretch in your lower legs.

• Step 5: Inhale as you come up to the starting position.

6. Downward dog 

Arguably one of the most well-known yoga poses, downward dog is a great way to stretch the back of your body and boost circulation. 

• Step 1: Start in a tabletop position: on all fours with your shoulders over your wrists and your hips over your knees.

• Step 2: Tuck your toes and lift your hips, as you press into your palms. 

• Step 3: Extend your arms and legs straight, and lower your soles toward the floor. Avoid locking your knees. Your body will look like an upside-down V at this point. 

• Step 4: Squeeze your abs to engage your core. Make sure to keep your neck and spine in a neutral position. 

• Step 5: Hold for 10 deep breaths. 

7. Child's pose

Child's pose is a great way to relieve tension in your body, while also stretching your back, hips, and thighs. It also requires you to bend at the waist, which could aid digestion.

• Step 1: Begin by kneeling on the floor with your knees slightly wider than hip-width apart and your shins resting on the floor.

• Step 2: Sit back on your heels and then slowly fold forward, allowing your torso to rest on your thighs.

• Step 3: Stretch your arms in front of you with your palms resting on the floor. You can also rest your arms next to your thighs, with your palms facing up. Either way, gently rest your forehead on the mat.

• Step 4: Relax into the pose for as long as it's comfortable.

8. Bridge pose 

Bridge pose is another yoga posture that may help you release muscle tension and relax.

• Step 1: Lie flat on the floor with your arms at your sides. Bend your knees and place your soles on the floor hip-width apart. Your heels should be close to your glutes. 

• Step 2: Press your hands, forearms, and feet into the floor as you raise your hips toward the ceiling. 

• Step 3: Continue lifting your hips, bringing them as high as you can in order to deepen the stretch. 

• Step 4: Hold the pose for 5 deep breaths. 

• Step 5: Lower your hips and return to the starting position. 

What causes gas pain and stomach bloating?

There are several reasons why you might feel gassy. But the two most common causes of gas pain and stomach bloating are:

1. Swallowing air: Gas enters your digestive tract when you swallow air. Everyone swallows air while eating, drinking, or laughing. But it’s possible to take in more air than usual if you eat or drink too fast or when you chew gum. 

2. Eating foods that are hard to digest: Certain ingredients — including sugar, starch, and fiber — are hard for the small intestine to digest. When these undigested carbohydrates move to the large intestine, where bacteria break them down, gas is produced. This naturally causes flatulence, resulting in passing gas between 13-21 times a day. But consuming more foods and drinks that cause this type of gas — like beans, lentils, and carbonated drinks — has the potential to cause bloating and pain. 

In some cases, excessive gas or bloating may be a sign of a food intolerance or GI condition, like IBS. 

What other home remedies can help relieve gas?

In addition to yoga, certain lifestyle changes can help relieve or prevent gas, including: 

• Moving your body: Yoga isn't the only physical activity that can help release gas. Try another low-intensity exercise, such as walking, to ease your symptoms. 

• Massaging your stomach: Gently massaging your stomach might help release gas and reduce bloating and cramping. 

• Taking OTC medication for gas: Medications like Gas-X (simethicone) can help reduce gas buildup and discomfort. 

• Eating slowly: Eating too quickly can increase the amount of air you take in, causing gas and bloating. So try to be mindful at mealtime, eating slowly and chewing your food thoroughly. 

• Staying hydrated: In general, drinking water helps support the digestive process. But you can try drinking a cup of warm water or herbal tea when you feel gassy. 

• Avoiding foods and beverages that cause gas and bloating: In addition to temporarily avoiding or limiting gas-inducing food and beverages –– such as dairy products, high-fiber vegetables, and carbonated drinks –– you may consider adjusting your diet in a more permanent way. This may involve some trial and error as you discover specific foods that trigger or worsen your symptoms. 

• Trying supplements: Various oral supplements –– such as peppermint, ginger, and turmeric –– may help reduce gas, bloating, and other digestive issues. But before you try a supplement, consider talking to your healthcare provider. They can advise you on what supplements may be suitable for you and the proper dosages. 

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Written by:

Jessica Cassity

Jessica Cassity is a health journalist and former health coach and fitness instructor. She has written for publications including the New York Times, Real Simple, Prevention, and Health Magazine.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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