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Gas and bloating can be incredibly frustrating, especially when it feels like you never know what’s triggering it. That feeling of fullness in your belly is not only annoying when you’re trying to figure out what to wear, but it can also be painful. While gas and bloating are both digestive issues that are usually caused by what you’re eating, there are lots of things you can do to ease your symptoms—stretching and movement are great resources to alleviate your pain and find comfort. We asked certified yoga instructors Liz FitzGerald, co-founder of Daygold, and Brienne Derosier, founder of Mache, what the best stretches are for reducing gas and bloating, and finally getting relief.
First of all, what are some main lifestyle aspects that could be making your bloating and gas worse in the first place? According to FitzGerald, the answer may not be so black and white. “As we all know, each of our bodies and nervous systems are so unique. What causes gas and bloat in you may be totally different for everyone else,” she says, “The key is just connecting with ourselves and listening to our bodies and the messages they are sending us. Personally, I've found that how I eat and drink is as important as what I'm taking into my system. Gulping down food and beverages, especially carbonated drinks, definitely contributes to a feeling of bloat in me." Remembering to slow down during the day and take the time to enjoy what you’re eating and drinking may pay off later, just as much as watching what you’re eating.
So how exactly can yoga help? “Most poses in yoga center around the core of the body and by moving deeply and slowly through these poses the movement of trapped gas in the digestive system will help to relieve discomfort.” Derosier says. Moving intentionally, and targeting that movement to your core, can help release gas in your abdomen that may be causing your bloating and pain.
FitzGerald also adds that stress and tension may be a source for your bloating, which yoga directly helps with. “Sometimes we can hold onto bloat and gas because we're holding tension in our bodies. By relaxing our bodies, through practices like yoga, we can let go,” she says, “I know this may make us all giggle, but it isn't uncommon to be in a yoga class and hear people "pass gas". While it may make us giggle, it is freeing to let go of tension, no matter how it's manifesting in our bodies. It's one reason why practicing yoga at home, on our own, can feel especially supportive.”
1. Child’s Pose
To do child’s pose, start on your shins while being seated on your heels. Fold your top half over your thighs so that your head is on the ground. Keep your arms outstretched in front of you, shoulder distanced apart, or alongside your body, palms facing up. You can spread your knees wide to allow more space in your hips, or keep them close together. FitzGerald recommends keeping your knees close together so you can feel the gentle pressure on your abdomen. Breathe here for as long as you are comfortable, releasing tension and imagining the gas and bloat fading away.
2. Twists
“Twists are very helpful in moving gas through our systems.” Fitzgerald says. Start on your back, facing up. Next, bend your news with your feet still on the floor, and shift your hips to the right as you bring your knees to the left, towards the floor. Your arms can be open, or you can keep your hands on the abdomen, whatever feels comfortable to you. Hold the twist while breathing, and be mindful of how long you’re on this side, perhaps by counting your breaths in and out. Switch sides back and forth to encourage movement down your intestinal tract.
3. Wind-Relieving Pose
“This pose is known as wind-relief pose and will urge the painful gas to release.” Derosier says. To do this pose, start out by laying flat on your back. Bring your knees toward your chin and hug them to your abdomen. Rock side to side slowly, on your own rhythm. Be sure to keep breathing steadily, as this will help encourage the movement of air through the intestines.
4. Standing forward fold
“This pose will promote circulation in the intestinal tract and promote movement of gas outside the body.” Derosier says. To do this post, start with your hands on your hips, inhale deeply, and then as you exhale, bend forward at the waist. Be sure to keep a straight back and spine as you reach for the floor. You can also grab your elbows and sway side to side if you can’t touch your toes all the way—this may also help move the air through your GI tract.
While what you’re eating and how you’re eating it are most commonly the drivers of digestive issues like gas and bloating, practicing yoga and mindful stretching can help alleviate some of your pain. Try these stretches at the end of the day, or when symptoms persist, to find relief, relax your abdomen, and strengthen your core.
