Feeling bloated or dealing with gas and acid reflux can be really uncomfortable and sometimes even painful. Fortunately, you might find some relief by trying out yoga poses specifically aimed at easing bloating and gas, such as downward-facing dog and chair pose. Keep in mind that while these poses can be helpful, relief may vary from person to person.
Zayna Gold, a yoga and pilates instructor based in Boston, who has personally dealt with Crohn’s disease, developed a yoga sequence designed to alleviate bloating and stomach pains. Here are 13 yoga exercises that could be beneficial for managing bloating and gas:
You can perform these poses with or without a mat. Some, like the bridge pose, involve stretches that stimulate your abdominal organs. Others are twist poses that massage and tone your abdomen, providing a great remedy for gas, bloating, and constipation. Additional poses focus on your back, neck, and spine.
Try the wind-relieving pose, a simple stretch, to potentially alleviate bloating and gas pains. If you find it necessary, modify the exercise for comfort.
Use twist poses to calm and tone your abdomen. A gentle inversion can also improve blood circulation, leaving you more energized. For a modification, place your hands beneath you, arch your back, and open your chest. You can also clasp your hands and interlace your fingers beneath your back.
A seated twist pose gives you more control over your stretch. This simple stretch can help you relax and reduce stress that might be affecting your digestion.
Lower yourself comfortably as you feel the stretch. One particular move stretches your belly and may help relieve stomach cramps. You can also perform this pose in a chair. Lift your chest, arch your back, and feel the stretch.
Transition smoothly between poses to warm up your spine and ease tension in your back and neck. The resting pose, also known as the child’s pose, offers a relaxing stretch. Stay in this position for five breaths or more. Rest your head on a block or pillow for added comfort.
For an all-over stretch that energizes your mind and body, try placing your feet further back and bending your knees to keep your back straight.
Holding certain poses can strengthen your spine and relieve tension in your neck and back. If you can’t reach the floor, place your hands on a yoga block or nearby furniture for support.
Tone your belly and enjoy a good stretch and twist with specific poses. A modified move involves floating your forward hand down to your shin or a yoga block placed beside your foot.
Another pose helps open up your chest and strengthens and tones your legs. Lean against a wall for support and separate your feet so they’re hip-width apart to alleviate stiffness.
As you wrap up your exercise session, take a moment to breathe deeply for up to five minutes.
Even though people might not necessarily practice yoga to relieve bloating or gas, these exercises show promise in offering some help.
Yoga is generally a safe exercise choice for most individuals. However, certain people—such as older adults, pregnant individuals, and those with specific health conditions—should consult a healthcare provider before trying yoga or may need to avoid it altogether.
People with health conditions that are sensitive to heat, like lung disease or heart disease, should consider steering clear of hot yoga, which is performed in temperatures up to 105 degrees Fahrenheit.
Yoga poses that may relieve gas and bloating include spinal twists, cat and cow poses, and the seated forward bend pose. Yoga also offers numerous potential benefits, such as helping with blood pressure, stress management, and weight control. However, it’s not suitable for everyone, and you should consult with a healthcare provider to determine which poses are appropriate for you.
