Home remedies for gas and bloating: Try these expert-approved yoga asanas

Benefits of yoga: Regular yoga practice has been associated with improved sleep quality and increased flexibility (Image: Canva)

Bloating and gas can be a common and uncomfortable issue for many. These symptoms, often caused by trapped gas in the intestines, can lead to stomach pain and discomfort. While over-the-counter medications are commonly used to alleviate these symptoms, some people turn to natural remedies like yoga for relief.

But does yoga truly provide relief for gas and bloating? Let's explore the research on yoga poses and other home strategies to find out.

Can yoga help with gas and bloating?

While there is no definitive evidence directly linking yoga to relieving gas and bloating, research suggests that physical activities such as yoga may benefit digestive issues like irritable bowel syndrome (IBS), says yoga practitioner Radhika Sen.

Sen says that despite the lack of direct evidence for gas relief, yoga offers numerous proven health benefits with minimal risks. Regular yoga practice has been associated with improved sleep quality and increased flexibility.

Although it may not directly alleviate gas, the low-intensity movements involved in yoga could potentially assist in managing stomach discomfort when used alongside over-the-counter treatments. Additionally, practicing yoga can serve as a healthy distraction from digestive symptoms and contribute to reduced stress levels, aiding in relaxation and natural gas passing.

Best yoga poses for gas and bloating relief

Here are eight soothing yoga poses that may help with gas and stomach bloat:

Knees-to-Chest (Apanasana)

• Lie on your back with legs straight
• Bring both knees toward your chest
• Hold your shins and gently pull knees closer
• Hold for 5-7 breaths
• Release and repeat

• Lie on your back and bring knees toward chest
• Grab the outer edges of your feet
• Open knees wide, bringing them toward armpits
• Hold for 10 deep breaths.

• Lie on your back, arms out to sides
• Bend knees and shift hips to the right
• Lower knees to the left
• Hold for 7-10 breaths
• Repeat on the other side

• Sit with legs extended
• Cross right foot over left leg
• Twist torso to the right
• Hold for 3-5 breaths
• Repeat on the other side

• Stand with feet wide apart
• Bend forward from hips, reaching toward the floor
• Hold for 3-5 breaths
• Inhale and return to standing.

• Start on hands and knees
• Lift hips up and back, forming an inverted V
• Press palms into the floor
• Hold for 10 breaths.

• Kneel on the floor
• Sit back on heels and fold forward, resting forehead on the floor
• Stretch arms in front or along sides
• Hold for as long as comfortable

• Lie on your back with knees bent and feet hip-width apart
• Press feet into the floor, lift hips
• Hold for 5 breaths
• Lower hips and return to floor

Yoga provides a range of benefits beyond potential gas relief:

• Decreased blood pressure and heart rate
• Improved concentration, coordination, flexibility, posture, and sleep quality
• Management of chronic disease symptoms, mental health symptoms, and weight
• Stress reduction and relaxation