Learning to relax your body — especially your bowels and intestines — can help you pass gas more easily.
Overview
There may be times when you’re feeling bloated and uncomfortable due to trapped gas.
Certain yoga poses can help you to release air. Yoga aids in relaxation throughout the entire body. Relaxing your body, and especially your bowels and intestines, can help you to pass gas.
Eating certain foods can also help.
Here are a few poses that can target the areas of your body that can help you to pass gas. It’s up to you, but you’ll probably want to practice these poses, or asanas, in private.
You may choose to hold these asanas for an extended time.
Pay special attention to how you breathe, and practice deep breathing. With each inhale, allow your belly to expand. Draw your navel toward your spine with each exhale.
1. Wind-Relieving pose (Pawanmuktasana)
This pose will help you to relax your abdomen, hips, thighs, and buttocks.
- Lie on your back and bring your legs straight up to 90 degrees.
- Bend both knees and bring your thighs into your abdomen.
- Keep your knees and ankles together.
- Bring your arms around your legs.
- Clasp your hands together or take hold of your elbows.
- Lift up your neck and tuck your chin into your chest or bring it onto your knees.
Start by holding this pose for 20 seconds. Gradually increase for up to 1 minute. Keep your head on the floor if it’s more comfortable. You can also do the pose with one leg in at a time.
2. Child’s pose (Balasana)
This asana relaxes your lower back, hips, and legs. It’s believed to massage your internal organs.
- Come into a kneeling position and sit back on your heels.
- Adjust your knees so that they’re hip width apart or slightly wider.
- Slowly walk your hands out in front of you as you bend at the hips.
- Allow your torso to rest on your thighs.
- Lengthen the back of your neck and rest your forehead on the floor.
- You may keep your arms extended or bring them alongside your body with your palms facing up.
- Allow your belly to fall heavy into your legs. Maintain a gentle pressure to this area.
- Rest in this pose for up to 5 minutes.
To increase the pressure to your abdomen, you can make fists with your hands. Place them on either side of your lower abdomen before bending forward.
3. Seated Forward Bend (Paschimottanasana)
This pose improves digestion and relaxes the body.
- Sit with your bottom on a folded blanket or cushion with your legs extended in front of you.
- Press through your heels and draw your toes back toward your shins. You can keep a slight bend in your knees.
- Place your hands alongside your body and press into the floor as you lengthen your spine.
- Open your heart center as you root into your sit bones.
- On an exhale, slowly hinge at your hips and fold forward.
- Walk your hands alongside your body. Rest them on the floor or on your legs. You can also clasp your hands around your feet.
- With each inhale, lift your torso slightly and lengthen your spine.
- On each exhale, lower yourself deeper into the pose.
Stay in this pose for up to 3 minutes. If you want to deepen the stretch, use a strap around the soles of your feet.
4. Two-Knee Spinal Twist pose (Supta Matsyendrasana)
This pose is thought to improve digestion by massaging, stretching, and toning your internal organs.
- Lie on your back and bend your knees to bring your legs into your chest.
- Extend your arms to the side so they are in line with your shoulders.
- Keep your palms facing down.
- Exhale as you bring your legs over to the right side.
- Keep your knees as close together as possible. Your knees should be at hip level.
- Use your right hand to press into your right knee.
- Turn your gaze to look over to the left side. You can also keep your neck neutral or look to the right.
Hold this pose for at least 30 seconds, then repeat on the opposite side.
5. Happy Baby pose (Ananda Balasana)
This pose stretches your inner groin and lower back. It helps to relieve stress and calm the mind.
- Lie on your back with your knees bent along the side of your body and the soles of your feet facing toward the ceiling.
- Allow your lower back to flatten along the floor. Don’t roll back toward your shoulders.
- Bring your hands to the outside of your feet.
- Use your hands to pull your legs down as though you want to bring your knees all the way down to the floor.
- Press up into your hands through the soles of your feet to create resistance.
Stay in this pose for up to 1 minute. In this pose, you can keep your hands on your thighs or lower legs if it’s more comfortable. You can also use a strap around the arches of your feet if you have a hard time grabbing your feet.
Certain foods and beverages may help you pass gas. These include:
- artificial sweeteners
- beans
- dairy
- fatty foods
- dried and fresh fruit
- cruciferous vegetables
- high-fiber food
- meat
- wheat
- nuts
While farting is considered socially impolite, it’s a natural part of life. It can also be a sign that you’re eating healthy foods. As long as it’s not excessive or coupled with severe abdominal discomfort, allowing yourself to fart is healthy.
