Gas and bloating are uncomfortable digestive issues that many people face, especially after meals. Luckily, yoga offers gentle and effective ways to ease these symptoms by stimulating digestion and helping trapped gas move through the system. Here are six proven yoga poses that can provide immediate relief and support long-term gut health.

Understanding Gas and Bloating

Gas accumulation happens when undigested food ferments in the gut, producing pressure and discomfort. This is common for people on high-fibre diets, which promote healthy digestion but can temporarily increase flatulence. Yoga poses work by gently compressing and massaging the abdominal organs, enhancing circulation, and relaxing muscles to facilitate gas release naturally.

1. Knee-to-Chest Pose (Ardha Apanasana)

Also called the wind-relieving pose, this posture applies gentle pressure on your abdomen to help mobilise trapped gas. Lie flat on your back and pull one knee towards your chest while keeping the other leg extended. Hold for a few minutes, then switch sides. You can also pull both knees in for more comfort and relief.

2. Happy Baby Pose (Ananda Balasana)

Despite its playful name, this pose is highly effective at releasing belly tension and easing bloating. Lying on your back, bend your knees, hold the outer edges of your feet, and gently pull your knees towards the floor as your feet face upwards. Rocking side to side can add a soothing massage effect to your lower back.

3. Spinal Twist (Supta Matsyendrasana)

Twisting your torso compresses digestive organs and stimulates movement inside the intestines, helping to release gas. Lie on your back, pull one knee across your body, and hold the stretch while turning your head in the opposite direction. Repeat on both sides to soothe abdominal discomfort.

4. Low Lunge (Anjaneyasana)

This deep hip opener stretches pelvic muscles that may trap gas. Start in a kneeling position, step one foot forward, and sink into a lunge while keeping your back knee on the floor. Hold for 1-3 minutes, then switch legs. This pose also helps relieve tension from sitting for long hours.

5. Forward Fold (Uttanasana)

Using gravity to gently compress the digestive organs, this simple forward bend encourages gas to move naturally. Stand with feet hip-width apart, fold forward from the hips, and relax your head and neck. Keep knees bent if needed for comfort and hold for a couple of minutes.

6. Garland Pose (Malasana)

This deep squat opens the hips and stimulates the abdomen, aiding digestion and gas relief. Stand with feet wider than your hips, squat deeply, and bring your palms together in front of your chest while pressing your elbows into your knees. Use a block under the hips for added support if necessary.

Incorporating these yoga poses into your routine or practising them whenever you feel bloated can naturally ease gas discomfort and improve digestion. Alongside a balanced diet, mindful breathing and gentle movement can transform your digestive health for lasting comfort and wellbeing.

Read Also: Ditch Sugary Sodas: Embrace Natural Hydration Alternatives for a Healthier You

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