Gas and bloating are two very common digestive problems that can cause discomfort and even frustration. While there are often dietary changes and medications that patients can use to treat these symptoms, yoga offers a natural therapeutic approach. This blog will look at different yoga for gas problems to improve digestion and overall gut health.
What is Gas and Bloating?
Gas is the natural by-product of digestion, but excess gas leads to a condition called bloating along with other symptoms of discomfort and pain. The accumulation of air or gas in the gastrointestinal tract causes the abdomen to feel full and tight. Some common causes of gas are:
Dietary Choices: Some of the foods that cause gas include beans, lentils, carbonated drinks, and other high-fiber foods.
Eating Patterns: Eating quickly or talking while eating causes increased gas.
Digestive Disorders: Irritable Bowel Syndrome (IBS), lactose intolerance, or gluten sensitivity would worsen any gas issues.
Yoga for gas problems can help alleviate these issues through relaxation, better digestion, and the freedom of moving gases in the digestive tract.
Yoga for gas problems: Effective Yoga Poses for Relieving Gas
Yoga for gas problems helps in relieving bloatedness and easy digestion. All these poses are beginner-friendly and can be altered according to personal levels of comfort.
1. Knees Hugged to Chest (Apanasana)
This yoga for gas problems is also known as Wind-Relieving Pose. It requires a simple stretch that helps relieve bloating and gas pains.
Directions
- To start this yoga for gas problems, relax lying on your back. Place your hands over the knees and take a deep breath.
- While exhaling, hug your knees tightly against the chest.
- Gently rock your knees from side to side for an increased stretching sensation.
- Take 5 to 10 breaths in this pose, then carefully release the knees.
- Repeat the process for some time.
Modification
- Bring the knees as high up as comfortable if extra modification is needed.
- Another variation is to extend one leg down and hug the other knee toward the chest. Hold it for five breaths and switch.
2. Spinal Twist
This Spinal Twist particular yoga for gas problem gives relief to the abdomen and gently stretches out your spine.
Directions
- Lie down and hug your knees to your chest while inhaling deeply.
- Exhale and allow your knees to drop to either side by gently using your hand to push them downwards.
- Turn your head and extend the opposite arm in the same direction.
- You must hold up to 5 to10 breaths and return to the center.
- In the same way, repeat on the other side.
3. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose (Setu Bandha Sarvangasana) gentle inversion posture improves blood circulation within your body and promotes relaxation.
Directions
- Lie down on your back and bend your knees flat on the ground.
- Place your arms by your sides.
- Lift up your hips towards the ceiling to stretch your chest.
- Relax it back to the ground. Repeat as desired.
Modification
Interlace your fingers under-back to deepen your stretch, or place the hands under the hips for support.
4. One-Legged Seated Spinal Twist
The twist while sitting gives you much more scope of controlling the stretch, which focuses on your spine and abdominals.
Directions:
- Sit and extend your legs forward.
- Bend one knee bringing your heel as close as you can.
- Place the opposite arm behind your back for support and make representation of the bent elbow behind the bulging knee for support in twisting.
- Now deepen that twisting with each exhale and hold it for five or more times.
- Repeat it on the other side.
5. Seated Forward Bend Pose (Paschimottanasana)
Seated Forward Bend Pose (Paschimottanasana) yoga for gas problems calms the mind and relieves stress, which in turn promotes better digestion.
Directions:
- Sit with your legs extended in front of you.
- Keep your back straight and hinge forward from your hips.
- Lower your torso as far as is comfortable with the stretch held for 5 to 10 breaths.
Its not necessary to reach your toes, just find that comfortable stretch position.
6. Seated Heart Opener
The pose helps to stretch your belly and can also cure stomach cramps while improving posture.
Directions
- Sit on the heels and lean backwards.
- Place your palms about 8 inches behind you and keep your fingers pointing away.
- Press your hands into the ground and lift your chest and arch your back.
- Feel the stretch in your chest and throat.
- Lower the head to stretch more deeply.
- Hold for 5 breaths and slowly return to your original position.
Modification
Perform the pose seated on a chair by lifting the chest and arching the back.
7. Cat and Cow Pose (Marjaryasana and Bitilasana)
Cat and Cow Pose (Marjaryasana and Bitilasana) good yoga for gas problem, as it helps to fix your spine and releases tension from neck and back.
Directions:
- Begin with the arms and knees bent, sustaining a neutral spine.
- Inhale and arch your back while lifting your head and tailbone (The Cow Pose).
- Exhale, feeling rounded and tucking your chin to your chest (The Cat Pose).
- Alternate Cat and Cow poses and sync your postures with your breathing patterns.
- Repeat this several times to release tension and increase flexibility.
8. Child’s Pose (Balasana)
Also known as resting pose, child’s pose stretches your muscles calmly to relax.
Directions
- Sit back on your heels and keep the knees apart.
- Leaning forward and stretching out your arms in front.
- Lower the forehead down to the floor or rest it on a pillow.
- Stay in this position for a minimum of 5 breaths.
9. Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog (Adho Mukha Svanasana) energises you and gives relief to your mind and body.
Directions
- Start by standing with your feet and hip apart.
- Bend forward and bring the palms to the ground.
- Walk with your feet back to form an inverted V shape.
- Hold this pose up to 5 to 10 breaths.
- Alternate with Child’s Pose for an easy flow of movements.
Modification
Bend your knees slightly so you can keep your back straight.
10. Standing Forward Bend (Uttanasana)
It evokes strength on your spine and releases tension in the neck and shoulders.
Directions
- Stand up with feet hip-width apart.
- Bend your waist forward and keep the back straight.
- Let the hands reach to the floor or rest on a block or furniture to support your stretch.
- Stay in the pose for some breaths and feel the pressure on your hamstrings and back
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The following yoga poses for gas can be introduced into your daily routine to improve digestion, stress relief, and relaxation. You can adjust them according to your maximum flexibility and comfort levels.
Are you facing gas problems for a long time? Can’t find a way out of this ordeal? Put your trust on Flexify Me. We are associated with yoga experts who can guide you with valuable yoga for gas problem sessions available completely online. Book your free demo to have a successful journey toward a healthy life.
Additional Tips to Relieve Gas and Bloating
Yoga for gas problems is indeed a remedy for both gas and bloating. However, it works better combined with other measures. Here are some top-notch tips to use in the management and reduction of gas discomfort.
1. Walk Daily
Light physical activity, such as walking, is beneficial in releasing trapped gas and relieving bloating.
- How Walking Helps: Gentle movement encourages the movement of intestinal gas, thus relieving discomfort, according to research.
- Exercise Routine: At least 30 minutes every week, do at least three to four light exercises like walking per week to minimise your bloating and excessive burping.
2. Relieve Gas by Lying on Your Side
This simple remedy can be really effective in helping relieve barrier gas from the lower intestine.
Steps
- Rest on your side in bed or on a soft surface like a sofa or the floor.
- If relief doesn’t occur within a few minutes, slowly raise and lower your legs a few times. Pull both knees slowly toward the chest.
- To maximise the outcome and if it feels comfortable and painless, use your hands to pull the knees closer to the chest.
3. Adjust Your Diet
Some foods and beverages are more likely to cause gas, while others can help reduce it.
Foods to Avoid:
- Gas-Causing Foods: Fatty foods, high-fibre items, cruciferous vegetables, legumes, and fruits high in fructose.
- Drinks to Limit: Carbonated beverages and those with sugar alcohols like sorbitol, mannitol, or xylitol.
Foods to Include:
- Proteins: Lean meats, poultry, or fish.
- Non-Starchy Vegetables: Leafy greens, cucumbers, green beans, tomatoes, and zucchini.
- Fermented Items: Yoghurt, kefir, kombucha, and sauerkraut.
- Fruits in Moderation: Grapes, melons, berries, and kiwi.
- Grains: Rice, quinoa, oats, and gluten-free bread.
Pro Tip: Sip beverages slowly instead of gulping to reduce air intake and prevent bloating.
Certain foods and drinks produce gas more easily, while some will reduce that production.
Food to Avoid
- Gas-Producing Foods: Include fatty food, high-fibre food, cruciferous vegetables, and legumes or fruits that are high Fructose.
- Drinks Producing Gas: Carbonated beverages and with sugar alcohols-having sorbitol, mannitol, xylitol.
Include Foods
- Proteins: Lean meat, fish, or poultry.
- Non-starchy vegetables: Cucumbers, leafy greens, green beans, zucchini, tomatoes.
- Fermented items: Kombucha, Yoghurt, sauerkraut, kefir.
- Fruits: Melons, Grapes, kiwi, and berries.
- Grains: Oats, rice, gluten free bread, quinoa.
Tip: Drink slowly instead of gulping to decrease air intake and avoid bloating.
4. Normal Gas Production
Passing of gas is a naturally occurring event during which the body releases a small amount of air. The average person:
- Farts about 14 times daily.
- Burping up to 30 times a day.
This level of frequency is said to be normal; and is generally of no concern.
5. When to Consult a Healthcare Provider
Occasional gas is reasonable but certain symptoms may indicate an underlying medical issue. such as:
- Gastroesophageal Reflux Disease (GERD)
- Irritable Bowel Syndrome (IBS)
- Celiac disease
- Lactose intolerance
Take medical attention if you experience:
- Excessive gas
- Constant abdominal pain
- Huge Weight loss
- Fever
- Blood in stools
Conclusion
MNT also pubslished article about Yoga is a complete way of managing gas problems. So, when you can integrate yoga for gas problems into your routine, it helps to soothe any gas or bloating problems in a natural way. Remember to always see a professional whenever you are suffering from digestive problems for a prolonged time or before starting anything new in exercising. Adopt these yoga for gas problem poses as part of a whole lifestyle for better gut health and overall wellness!