If you suffer from IBS or another stomach disorder, you’ll know the feeling of excess gas all too well. If you’ve eaten something you shouldn’t have, or just eaten too much of everything, it won’t be long before the discomfort sets in. If you wait it out, the gas will eventually resolve itself; however, many people want to relieve the discomfort as soon as possible, particularly if you’re supposed to be heading out. Thankfully, yoga can be used to relieve gas naturally. All you need to get started is some privacy and a comfortable yoga mat. In this article, we explore 12 yoga poses to relieve gas.
One of the best poses to relieve gas is Extended Wide Squat. To practice the asana, begin standing with your feet slightly wider than your hips. Next, bend your knees and lower your bottom down towards the mat. Finally, walk your hands away from your feet to maintain balance. You are in Extended Wide Squat. Hold the asana for around 30 seconds whilst breathing deeply. For deeper relief, try rocking from side to side to place pressure on different parts of the stomach.
To practice Side Fierce, start by standing with your feet together. As you inhale, bend your knees and lower your bottom towards the ground. As you do so, raise your arms above your head and maintain this position for a few seconds. As you exhale, bring your left elbow over to your outer right knee. Finally, touch your palms together and push your elbow against your thigh to lift and rotate your chest. You are in Side Fierce. Hold the asana for 30 seconds before repeating it on the opposite side.
To practice Wide-Legged Forward Bend D, stand tall with your feet about four feet apart. Engaging your abdominal muscles, hinge at the waist and lower your upper body toward the ground. If you can reach, hold your toes with your thumb and first two fingers. If you can’t reach, don’t panic! Instead, place your hands somewhere on your shins. Next, keep your elbows above your wrists and move your shoulders away from your ears. Finally, use your abdominal muscles to pull your upper body closer to your thighs. You are in Wide-Legged Forward Bend D. Hold the asana for around 30 seconds whilst concentrating on your breathing.
To practice Twisting Lizard, begin in a low lunge with your right knee bent. Next, rest your left hand on the floor underneath your shoulder. Raise your right arm above your head and twist it to the left, turning your head to gaze behind you. You are in Twisting Lizard. Hold the asana for 30 seconds before switching sides.
To practice Seated Spinal Twist, sit on your mat with your legs out in front of you. Bend both your knees, placing your left heel as close to your bottom as possible. Next, cross your right foot over your left knee and place it on the floor so that your outer ankle is next to your left knee. Reach your right arm behind you and rest your hand on the mat. Cross your left elbow over your right thigh to increase the twist. Finally, turn your head to gaze over your right shoulder. You are in Seated Spinal Twist. Hold the asana for as long as it feels comfortable before repeating on the other side.
Cat and Cow Pose is another great asana for relieving gas. To practice the pose, begin on all fours with your back flat. As you breathe in, allow your stomach to soften and arch your back toward the ground. You are in Cow Pose. After a few seconds, round your spine up to the ceiling, tuck your tailbone in and bring your chin into your chest. You are in Cat Pose. Rotate between the two positions for a minute or so, breathing deeply throughout.
To practice Camel Pose, kneel on your mat with your knees under your hips and your shins parallel. Next, reach your right arm back towards your right foot and your left towards your left foot. For additional support, grab ahold of your feet if you need to. To avoid leaning your weight on your hands, try to shift your weight onto your knees. This will also increase the stretch in your stomach and chest. Finally, gently tilt your head back as much as possible. You are in Camel Pose. Hold the asana for around 30 seconds before moving onto the next pose.
To practice Knee to Chest Pose, lie on your back and bring your left knee into your chest. Interlace your fingers in front of your shin and slowly pull down to deepen the stretch. Finally, release any tension in your shoulders and neck and keep your right leg relaxed. You are in Knee to Chest Pose. Hold the asana for around 30 seconds and then repeat on the opposite side.
To practice Happy Baby Pose, begin by lying on your back. Bending both your knees, grab the outsides of your feet and draw your legs into your chest. Throughout the posture, try to keep your arms on the outsides of your legs. Finally, use your upper body to press both knees to the floor below your armpits. You are in Happy Baby Pose. Hold the asana for around 1 minute before releasing your feet. If you’re still suffering from gas, gently rock your body from side to side.
Whether you’ve eaten something you shouldn’t have or you’ve just eaten too much, use the above yoga poses to relieve gas quickly. If you’re planning to practice at home, make sure you’ve got the right equipment before getting started. To minimise pressure on the stomach, pick up a pair of yoga pants with a flexible waistband.