Yoga Exercises to Relieve Gas and Bloating 2018

Yoga for Bloating


The area between the chest and the groin are known as the abdomen. It is also referred as tummy or belly. The abdomen contains various important organs such as stomach, intestines, liver, gallbladder, and pancreas. Abdominal swelling is a symptom that occurs when a disease, disorder, or a condition affects an organ or tissue present in the abdomen, which leads to bloating or become enlarged. (Yoga for Bloating)

Yoga for Bloating

Yoga for Bloating

Abdominal swelling is limited to one small area of the abdomen, occurring throughout a greater area of the abdomen. The swelling might last for only a short period of time or it might persist, depending on the cause. There may be mild discomfort or there could be serious abdominal distension that could interfere with the breathing or the organ functioning.


The common causes of bloating are as follows:-

  • Consumption of foods and beverages such as gas-producing foods (beans, broccoli, cabbage, sprouts, cauliflower or acidic drinks)
  • Swallowing air, i.e., talking while eating
  • Constipation
  • Intake of medicines like aspirin, antacids, corticosteroids, stool bulking agents, anti-diarrhea medicines, and opioid painkillers.
  • Intake of food supplements like multivitamins and iron.
  • Food intolerances like lactose intolerance.
  • Fluid Retention
  • Dehydration
  • Food allergies or sensitivities
  • Infection
  • Hormonal changes

Bloating is also caused due to some of the medical conditions:-

  • Irritable Bowel Syndrome (IBS)
  • Crohn’s Disease
  • Diverticular Disease
  • Coeliac Disease
  • Gastritis
  • Colon Cancer
  • Ovarian Cancer
  • Premenstrual Syndrome
  • Digestive Disorders


Bloating can be easily managed by making some lifestyle changes and with the OTC medication. Here are some ways to avoid bloating:

  • Adjusting the diet- eliminate various gas-producing foods from the diet and start the consumption of fruit and vegetables, intake of plenty of fluids and regular exercise.
  • Sit down while having a meal.
  • Chew the food slowly to reduce the amount of air ingested.
  • Don’t consume fizzy or acidic drinks.
  • Do not talk while eating.


The symptoms of bloating are as follows:-

Yoga for Bloating

Yoga for Bloating

  • Chest Pain
  • Shortness of breath, difficulty in breathing and rapid breathing
  • Dizziness
  • Fainting or Lethargy
  • Rise in body temperature
  • Rapid pulse
  • Intolerable pain in the abdomen
  • A pulsating mass in the abdomen
  • Bloody or black stools
  • Vomiting blood or black material
  • Weakness
  • Signs of jaundice, i.e., Yellow eyes and skin.
  • A Fever
  • Skin Rashes
  • Watery eyes, itchy throat and some other signs of an allergic reaction
  • Constipation
  • Vomiting 
  • Unintentional weight loss
  • Trouble while going to the bathroom
  • Pain around the lymph nodes, including the groin, throat or armpits
  • Brain fog and trouble while concentrating
  • Irregular Periods
  • Hemorrhoids


  • Probiotics:- “Good bacteria” are known as probiotics that act like friendly gut bugs in the digestive tract and killing the bad bacteria that trigger various digestive issues and reactions. One can take probiotic supplements, but intake of natural probiotic foods such as kimchi, Saurer kraut, yogurt, kefir, and kombucha is much more beneficial.
  • Raw dairy:- Consumption of raw dairy products such as yogurt, cheese, Kefir, and milk is very beneficial.
  • Water-rich fruits and vegetables:- Vegetables and fruits that are rich in water, electrolytes and various beneficial enzymes are the best for relieving stomach bloating naturally. Try the consumption of more raw or cooked leafy greens, cucumber, celery, fennel, artichoke, melon, berries, steamed veggies, and cultured vegetables.
  • Herbs, spices, and teas:- Natural digestion-soothing herbs such as ginger, dandelion, aloe vera, and fennel have been used for years to soothe an uncomfortable belly. These herbs act like diuretics and help the body to release extra fluid, whereas ginger, also help the stomach to release its contents and also relaxes the muscles in the digestive tract and help relieve constipation. Start the consumption of fresh-ground herbs, fresh peeled ginger root, aloe vera juice, and herbal teas.


Here are some foods to avoid to prevent bloating:-

  • Sugar and sweetened snacks:- Sugar is easily fermented in the gut and can contribute to the candida overgrowth and also promotes inflammation.
  • Dairy products:- These include flavored yogurts with sugar and some artificial ingredients. The modern manufacturing processes also remove most of the important enzymes in them.
  • Refined grains and grain products:- Gluten is very difficult to digest for most of the people, and so are corn, oats, and other grains.
  • Veggies such as broccoli, cabbage, cauliflower, onion, and garlic. These vegetables contain sulfur and various carbohydrates.
  • Beans and legumes, which increases gas
  • Carbonated drinks
  • Chewing gum
  • Various fermentable fruit such as apples, peaches, and other stone fruit and avocados.
  • Artificial sweeteners and sugar alcoholic drinks:- These include sugar such as aspartame, sorbitol, mannitol, and xylitol.


  • Apanasana

Yoga for Bloating

Yoga for Bloating

Method:- Lie down, relax and inhale, while placing the hands on the knees. Exhale, and hug the knees to the chest. Rock the knees from side to side to stretch to the maximum. Stay in this pose for around 5-7 breaths, and then release the knees.
  • Spinal Twist Pose

This pose soothes and tones the abdomen.
Yoga for Bloating

Yoga for Bloating

Method:- Lie down, hug your knees and inhale. As you exhale, drop your knees to the left, using your left hand to push them down gently. Then, turn your head and stretch your arm out to the right. Stay for five to ten breaths. Inhale, and return your hands and knees to center. Repeat on the other side.

  • Bridge Pose or Setu Bandha Sarvangasana

This pose enhances the blood flow, making a person feel more energized.
Yoga for Bloating

Yoga for Bloating

Method:- Lie on the floor and bend the knees. Keep the arms beside the body and the feet flat on the floor. Move the hips up to give the chest a good stretch.
  • One-legged Seated Spinal Twist

This pose enhances the control over the stretch.

Yoga for Bloating

Yoga for Bloating

Method:- Sit with the legs extended. Bend the right knee and place the heel close to the body. Reach the right arm behind and place the palm on the floor. The left elbow goes on the outside of the right knee to help the twist. Stay for around 5-7 breaths, while deepening the stretch while exhaling. Now release the twist and repeat it on the other side.

  • Seated Forward Bend Pose or Paschimottanasana

This pose helps a person relax, and relieve the stress.
Yoga for Bloating

Yoga for Bloating

Method:- Sit on the floor with the legs in the front. Keep the back straight and slowly hinge forward at the hips and lower the torso. Stay in this pose for around 5-7 breaths.
  • Seated Heart Opener

This pose stretches out the belly and also ease stomach cramps.
Yoga for Bloating

Yoga for Bloating

Method:- Sit down on the heels and lean back, placing the palms about 8 inches behind, with the fingertips pointing away. Press the hands into the ground, lift the chest and arch the back. One should feel the hips pushing into the heels. Increase the stretch by lowering the head behind. Hold this pose for around 5 breaths.
  • Cat and Cow or Marjaryasana and Bitilasana

This poses warm up the spine and also relieve the tension in the back and neck.
Yoga for Bloating

Yoga for Bloating

Method:- Get on the hands and knees on the floor. Inhale, while making sure the back is flat and the abs engaged. Exhale and drop the head and round up the spine for cat pose. On an inhale, arch the back, lifting the head and the butt of the cow pose.

  • Child’s Pose or Balasana

Yoga for Bloating

Yoga for Bloating

Method:- Sit on the knees and feet with the legs spaced wide apart. Lean forward, while stretching the arms in the front. While keeping the back straight and place the forehead on the floor.
  • Downward Facing Dog or Adho Mukha Savasana

This pose energizes the mind and the body.
Yoga for Bloating

Yoga for Bloating

Method:- Stand with the feet hip-width apart. Keeping the back straight and hinge forward and press the palms to the ground. Hold this pose for around 5-10 breaths.

  • Standing Forward Bend or Uttanasana

This pose strengthens the spine and relieves tension in the neck and back.

Yoga for Bloating

Yoga for Bloating

Method:- Stand with the legs apart, and bend forward from the waist. Keeping the back straight, place the hands on the floor.

  • Open Triangle Pose or Trikonasana

This pose tones the belly, and also provides a good stretch.

Yoga for Bloating

Yoga for Bloating

Method:- Stand and take a big step back with the right foot, turning it towards the side. Spread out the arms. Keep the spine long and hinge forward at the hip. Float the left hand down to the floor. Raise the right arm, keeping the arms spread out. Look up to the right hand. Repeat it on the other side.

  • Chair Pose or Utkatasana

This pose opens up the chest, and also helps strengthen and tone the legs.
Yoga for Bloating

Yoga for Bloating

Method:- Stand with the feet together. Bend the knees like sitting in a chair. At the same time, raise the arms up beside the ears. To exit the pose, straighten the arms on an exhale. Then, rise to a standing position, and bring the arms down to the sides.

  • Breathe in and out or Pranayama

Yoga for Bloating

Yoga for Bloating

This is the best way to wind up the yoga practice for a final healing to the digestive system.


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