6 Yoga Poses to Relieve Gas and Discomfort

When a trapped fart is causing you serious stomach aches, turn to these yoga poses for gas to finally get some relief.

Woman Outside in Malasana Yoga Pose
Photo: Getty Images

The expression might be "shit happens," but, hey, farts do too — especially during yoga practices.

"Yoga in and of itself is meant to increase circulation through all channels, not only with your breath and blood flow but also digestively," says Sabrina Washington, a CorePower Yoga instructor. "...I always say in a yoga class, there are two things you're most worried about — falling and farting."

FTR, passing gas is totally normal, and most people let one loose up to 20 times a day. But you may experience pain, cramping, or a feeling of fullness in your abdomen if gas becomes trapped or isn't moving through your digestive system well, according to the Mayo Clinic. Flowing through a few yoga poses for gas, though, can help alleviate that discomfort, says Washington.

Turning to yoga poses to relieve gas isn't that novel of a concept, either. "Babies have a hard time passing gas, so the one thing pediatricians will tell parents to do with their newborns is bicycle their legs, where you bring one knee up to the chest and then the other knee," she explains. That gentle stretching is actually a move known as the wind-relieving posture, a common yoga pose to relieve gas, says Washington. (BTW, these foods may be to blame for your flatulence.)

Yoga postures like the wind-relieving pose — which involves lying on your back — can be particularly accessible for folks who struggle to balance while standing or worry about falling over. But if you're dealing with back pain, you have options: Some yoga poses to relieve gas involve lying on your stomach, and they still help you cut the cheese, says Washington. Ultimately, choose a posture that feels best for you at the moment. "Your body changes every day, so maybe it doesn't feel great to lie on your back," she says. "Truly listen [to your body] and meet yourself where you're at."

And that means you should also utilize props when you need to, says Washington. For example, if the happy baby pose, which involves lying on your back, lifting your legs in the air above your chest, and holding onto your feet or calves, feels too challenging, place a strap around your feet and hold its ends to achieve the same wind-breaking effect, she suggests. "Really just make it so your body isn't tense because what we're trying to do is relieve gas, promote relaxation, and help things flow a little more easily," says Washington.

The Best Yoga Poses for Gas Relief

When your stomach feels full of air and you desperately need to fart, try working through a few of these yoga poses to relieve gas. In addition to helping you break wind, these yoga poses for gas also stretch your hips, pelvis, inner and outer thighs, and lower back, says Washington. "A lot of these poses will have additional benefits of opening, relieving, and stretching those areas that we typically have a tough time with because we have a culture where we sit all the time," she explains. "...A lot of these poses are really meant to help lengthen and help with energy flow and digestion."

To score those feel-good benefits, try holding each yoga pose for gas for about five breaths, inhaling for four counts, and exhaling for four counts, suggests Washington. That said, beginners may want to aim for three breaths and work their way up to that five-breath benchmark.

Regardless of your experience level, make sure to listen to your body. "If something doesn't feel good then don't do it, and really have the awareness to know the difference between a good stretch or a painful stretch," she adds. "There's a difference between sharp pain and a long, dull stretch where you feel like you're opening things. Take it easy on yourself."

Half Wind-Relieving Pose

Woman in Half Wind Removing Yoga Pose
CorePower Yoga.

A. Lie on back with both legs fully extended and arms resting at sides.

B. Bring right knee up toward chest, wrap both hands around front of knee, and gently guide knee toward right armpit.

Hold for 5 breaths. Switch sides; repeat.

Double-Leg Wind-Relieving Pose

Woman in Double Wind Removing Yoga Pose
CorePower Yoga

A. Lie on back with both legs fully extended and arms resting at sides.

B. Bring both knees up toward chest, clasp hands in front of shins, and gently squeeze knees closer to chest.

Hold for 5 breaths.

Happy Baby Pose

Woman in Happy BB Yoga Pose
CorePower Yoga

A. Lie on back with both legs fully extended on the floor and arms resting at sides.

B. Lift legs up toward ceiling above hips, then draw knees close to chest. Knees should be bent at roughly 90-degree angles and feet should be flat.

C. With both hands, gently hold the inside edges of feet, calves, or hamstrings and soften entire spine toward the floor.

D. On an exhale, gently pull knees toward the floor.

Hold for 5 breaths.

Vertical Frog Squat Pose (aka Malasana)

Woman in Malasana Yoga Pose
CorePower Yoga

A. Stand with feet slightly wider than hip-width apart, toes pointed out and arms at sides.

B. Bend knees and slowly sink hips to the floor, keeping feet anchored to the floor or heels slightly lifted.

C. Press palms together at heart center, elbows bent and resting on inner knees, then lift chest into thumbs to lengthen spine and open chest.

Hold for 5 breaths.

Belly-Down Half-Frog Pose

Woman in Half Frog Yoga Pose
CorePower Yoga

A. Lie facedown on the floor with legs extended and arms resting on the floor in front of body, elbows bent and hands underneath head. Allow forehead or left cheek to soften onto hands.

B. Shift right leg out to the side and bend knee to a 90-degree angle.

Hold for 5 breaths. Switch sides; repeat.

Pinwheel Pose (aka Deer Pose)

Woman in Deer Pose
CorePower Yoga

A. Sit on the floor cross-legged with hands resting on knees.

B. Keeping right leg in place, guide left leg out to the left side so thigh is in line with hip and foot is facing the wall behind you. Both knees should be bent at about 90-degree angles.

B. Gazing forward, slowly lower torso toward right leg and place fingers on the floor. Stay in this position, lower forearms onto the floor, or place head on a yoga block.

Hold for 5 breaths. Switch sides; repeat.

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