Gas Relief Exercises: How to Release Gas from Your Stomach

Gas Relief Exercises: How to Release Gas from Your Stomach

Gas and bloating are among the most common symptoms of IBS​ (Irritable Bowel Syndrome). However, gas can also be trapped in the belly for various other reasons, such as consuming carbonated drinks like soda, Pepsi, or Coke, or certain types of food like pizza, burgers, processed food, or even chapatis. Indigestion or constipation can also cause trapped gas, which occurs when some food particles remain stuck in the large intestine. This leads to the production of gases like nitrogen, oxygen, hydrogen, carbon dioxide, and methane, causing discomfort and pain.

In this blog, we will explore some yoga asanas (poses) that can help release trapped gas and provide relief.

1. Garland Pose (Malasana)

Start by taking a pillow, folded blanket, or yoga bolster to sit on for support. This pose helps in stretching the hips and lower back, creating space for gas to move out.

• Step-by-Step Instructions:
  1. Place the support under your hips so that your feet are flat on the ground.
  2. Take support of your hands to the ground and lift your chest up. The higher you lift your chest, the better the asana will work.
  3. Bring your palms together in a prayer position.
  4. Open your knees as wide as possible to create more space for the gas to release.
  5. Hold this position for 10 seconds.

2. Ankle Grab with Hip Lift

This variation of the squat pose enhances the stretch in your lower body, aiding in the release of trapped gas.

• Step-by-Step Instructions:
  1. From the Garland Pose, turn your hands so that your thumbs point outward and grab your ankles.
  2. Ensure your elbows are pointing outwards, and your shoulders are relaxed.
  3. Lift your hips up and draw back slightly.
  4. Inhale deeply and exhale while holding the pose.
  5. Repeat this inhale-exhale cycle five times.

3. Cat Pose

The Cat Pose helps in massaging and stimulating the digestive organs, promoting the release of gas.

• Step-by-Step Instructions:
  1. Place your hands shoulder-width apart and knees hip-width apart on the mat.
  2. Inhale and arch your back as much as you can, creating space for the gas.
  3. Exhale and round your back, bringing your chin to your chest.
  4. This movement stimulates the digestive system and helps move the gas along.
  5. Repeat this sequence five times, moving slowly if you experience discomfort.

4. Thread the Needle

This pose provides a gentle twist to the spine and torso, helping in releasing trapped gas.

• Step-by-Step Instructions:
  1. Start on all fours in a tabletop position.
  2. Keep your hips up and bring your hands slightly forward.
  3. Lower your chin to the ground and hold the pose, breathing deeply.
  4. Lift your right hand up and thread it under your left arm, placing the right side of your head on the ground.
  5. Rest your left hand on your back for support.
  6. Hold the pose for a few breaths and then switch sides.

5. Knees to Chest

This pose helps in compressing the abdomen, which can aid in the release of gas.

• Step-by-Step Instructions:
  1. Lie on your back and lift your right leg up.
  2. Bend the knee and press it towards your chest gently.
  3. Inhale deeply and lift your head to touch your forehead to your knee if possible.
  4. Lower your head and leg back to the ground.
  5. Repeat the process with your left leg.
  6. Then, lift both legs up, bend the knees, and hug them towards your chest.
  7. Press gently and hold the position for a few breaths.

6. Happy Baby Pose

The Happy Baby Pose helps in opening the hips and lower back, creating space for gas to be released.

• Step-by-Step Instructions:
  1. Lie on your back and lift your legs.
  2. Hold the soles of your feet with your hands.
  3. Press your knees towards the ground, creating more space in your abdomen.
  4. Hold the pose for 10 to 30 seconds, enjoying the stretch and the relief it brings.

7. Supported Bridge Pose

This pose helps in opening the lower back and pelvis, aiding in the release of trapped gas.

• Step-by-Step Instructions:
  1. Lie on your back and place a block under your lower back, just above your tailbone.
  2. Join the soles of your feet together and let your knees drop open.
  3. Hold this position for 10 to 30 seconds. The more you open your knees, the more space you create for the gas to move out.
  4. You can also stretch your legs out if needed, adjusting the block for comfort.
  5. Relax in this pose, allowing your body to release any remaining gas.

These yoga poses can help release trapped gas and provide relief from discomfort. Remember to practice regularly for better results. After completing these poses, sit up gently, remove the block, and take support of your hands to rise. Thank you for joining in this practice, and I look forward to sharing more helpful tips in upcoming posts.