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How to Relieve Gas with Yoga Poses

Many yoga poses can help relieve gas and gas pain. When practicing yoga poses, make sure you wear comfortable clothing and take off your shoes and socks. Try to keep your facial muscles soft and your shoulders neutral while holding the yoga poses.

Cow & Cat

Step 1

Get onto your hands and knees. Your body should look like a table. Your wrists should be aligned under your shoulders and your knees under your hips.

Step 2

Press the belly toward the floor. Lift the chin and tailbone slightly toward the ceiling. If the knees do not object, press into the balls of the feet so that the bottoms of your feet face the back wall. Your back should look saggy, like a cow’s.

Step 3

Reverse the movement. Lift the center of your back toward the ceiling while tucking the tailbone and chin inward toward the center of the body. The tops of your feet can flatten back to the floor. Your back should round upward like that of a hissing cat.

Step 4

Link the Cow Pose and Cat Pose together. Inhale into Cow Pose and exhale to Cat Pose. Feel the spine move back and forth like a wave.

Wind-Relieving Pose

Step 1

Lie flat on your back on your yoga mat, towel or blanket.

Step 2

Bring one knee into your chest. Hold onto the thigh, just underneath the knee, or onto the shin. Note that the other leg can be bent, if necessary, and that the foot can rest on the floor.

Step 3

Inhale and exhale deeply up to three times. Switch to the other leg. Note that Wind-Relieving Pose is also called Knee to Chest or Pavanmuktasana (in Sanskrit).

Step 4

Bring both knees in toward your chest and rock a bit from side to side for a gentle back massage. Let the knees fall away from each other as you bring your arms to the insides of the legs, and grab your ankles.

Seated Forward Bend

Step 1

Start in a seated position with your legs stretched out straight in front of you. Inhale deeply as you hold a tall posture.

Step 2

Exhale as you gently fold your torso toward your legs. Do not worry if your body does not allow you to reach your shins or feet. It is more important to keep the back somewhat straight and only round in the upper back once you fold forward as much as you can.

Step 3

Let the hands rest on the thighs or shins. If you fold easily toward your legs, then you may be able to grab the ankles or big toes.

Step 4

Relax your shoulders, back and facial muscles.

Step 5

Continue to hold the pose for up to three minutes as you inhale and exhale deeply. Niika Quistgard, a writer for the Yoga Journal website, lists Seated Forward Bend, or Paschimottanasana, as one of the poses which puts pressure on the stomach to relieve it from gas.

Child’s Pose

Step 1

Get onto your hands and knees.

Step 2

Place a bolster or pillow on the floor lengthwise so one end is between the legs and the other is under the chest or shoulders.

Step 3

Sink your hips back until your belly can rest on your prop.

Step 4

Reach your arms out straight from shoulders, resting the hands palm down on the yoga mat or towel.

Step 5

Breathe deeply, imagining circulation moving into the stomach and back. Hold for up to three minutes. If your lower half is uncomfortable, then you can place a folded blanket or small pillow on the legs, between the calves and the hips.


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