Simple Positions To Relieve Gas and Bloating Naturally 

Introduction

Most individuals experience gas or bloating at some point in their lives. Trapped gas can lead to discomfort and, in some cases, pain. It is therefore important to understand safe and effective methods to manage these symptoms. This article aims to provide information grounded in scientific evidence to help you find relief¹.  

Causes of Gas and Bloating

Various factors can cause gas and bloating and these are described below: 

Food-induced

There are foods known to cause gas and bloating. For example, beans, onion, Brussels sprouts, dairy products, and some complex carbohydrates. These foods are typically high in fibre or contain carbohydrates that may produce gas during digestion².  

Lifestyle

Swallowing air while eating or drinking can contribute to the development of gas. This may occur when chewing gum, eating or drinking too quickly, or consuming carbonated beverages². In addition, factors such as stress, anxiety, and a lack of physical activity may also lead to a buildup of gas in the digestive system³. 

Symptoms of Trapped Gas

Trapped gas can cause uncomfortable symptoms such as:  

• Stomach pain or swelling⁴.  
• Feeling bloated⁴.  
• Burps and flatulence⁴.  
• Difficulty taking a deep breath (in certain cases).  

Tips for Avoiding Trapped Gas

It is possible to reduce the likelihood of gas accumulating in the digestive system and the following tips may help prevent excessive gas and bloating: 

• Eat slowly and chew your food thoroughly⁵.  
• Reduce your intake of foods known to cause gas⁵.  
• Drink water regularly throughout the day. 
• Consider drinking a cup of boiled water approximately 30 minutes before breakfast⁵.  
• Stay physically active by moving regularly².  
• Manage stress with deep breathing exercises or meditation.  

When to See a Doctor?

If you frequently experience gas, severe bdominal pain, or notice symptoms such as unexpected weight loss, changes in stool consistency, or alterations in bowel habits, it is important to seek medical advice. 

Positions To Relieve Gas

Yoga offers loads of health benefits. It is proposed to ease pain and also aid digestion. Below we have described some yoga poses that may help release trapped gas.  

1. Wind-relieving Pose (Pawanmuktasana)

Wind-relieving pose is effective for gas relief as this pose presses on the stomach⁶, which helps push out trapped gas.  

Potential Benefits  

• Eases trapped gas  
• Helps with digestion  
• Stretches the spine and neck⁶ 

Step-by-step guide  

 The steps involved are described below.   

• Lie flat on your back on a yoga mat or soft floor.  
• Slowly pull your right knee to your chest, while keeping your left leg straight.  
• Hold your shin with your hands and gently pull your knee closer.  
• Make sure your head and shoulders are relaxed. Hold this pose for 5 to 10 long breaths.  
• Relax your right leg and do the same steps with your left leg. Alternatively, you can also pose with both legs.  

2. Child’s Pose (Balasana)

A child’s pose relaxes the body and gives a gentle pressure on the gut which can help relieve gas.  

Potential Benefits  

• Eases gas and swelling.  
• Improves digestion 
• Gently massages and stretches the thighs, as well as the muscles of the hip and pelvic muscle attachments.  
• Helps you relax⁷.  

Step-by-step guide  

The following are the steps involved in a child’s pose: 

• Begin by kneeling on your mat, with your knees positioned as wide as your hips and your big toes touching.  
• Sit back gently on your heels. Slowly bend forward from your waist, aiming to bring your chest down towards your thighs. 
• Extend your arms out in front of you and rest your forehead on the floor.  
• Hold this position for as long as you are comfortable.  

3. Seated Forward Bend (Paschimottanasana)

The seated forward bend offers a deep stretch for the spine, the backs of the thighs, and the lower back. It gently applies pressure on the stomach⁸.  

Potential Benefits  

• Eases trapped gas  
• Helps in digestion  
• Stretches the spine and lowers the back.  

Step-by-step guide  

 Following are the steps involved.   

• Sit on your mat with your legs extended straight ahead and your back upright. 
• Inhale deeply, raising your arms overhead while lengthening your spine. 
• Exhale as you bend forward from the hips, reaching towards your toes, but only as far as is comfortable.  
• Remain in this position for 5 to 10 deep breaths, allowing your body to relax further with each exhalation.  

Research¹⁴ shows that activated charcoal supplements may help absorb excess gas in the stomach, potentially reducing feelings of bloating and discomfort. The charcoal works by binding to the gas, which is then eliminated from the body. It is important to consult your doctor before taking any supplements to ensure they are safe and appropriate for you.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Other Yoga Poses and Stretches

Here are some other yoga poses that may help.   

• Half Spinal Twist  
• Supine Spinal Twist  
• Crescent Lunge Twist  
• Cobra Pose  
• Legs up the Wall Pose  
• Bow Pose  
• Adamant Pose  

If you are a beginner, it is recommended that you learn these poses under the guidance of a trained professional to prevent undue strain or injury caused by incorrect practice. 

Home Remedies and Tips to Avoid Gas

In addition to yoga, certain home remedies may also help alleviate gas. These include: 

1. Move around

Walking or light exercise may help to facilitate the movement of gas through the digestive system, thereby preventing its accumulation⁹.  

2. Get a Massage

A gentle stomach massage may stimulate the release of trapped gas¹⁰ and may even improve digestion.  

3. Drink more Liquids

Drink a lot of water or warm herbal tea as it may help with digestion and relieve gas¹¹.  

4. Herbs

You may consider adding certain herbs to your meals to help relieve gas. Herbs such as ginger, curcumin, peppermint, fennel, and turmeric are commonly believed to support digestive comfort¹².  

5. Try Baking Soda

Add half a teaspoon of baking soda to a glass of water and drink it. This may provide relief for your stomach. However, exercise caution, as consuming excessive amounts can be harmful and may cause serious complications¹³.  

6. Drink Apple Cider Vinegar

Add a tablespoon of apple cider vinegar to a glass of water and drink it. This may help relieve gas; however, more scientific evidence is required to confirm its effectiveness. Additionally, be cautious of potential side effects associated with excessive consumption of apple cider vinegar. 

Over-the-counter Options for Trapped Gas

• Enzyme Preparations: Enzyme products like lactase and alpha-galactosidase may help break down hard-to-digest carbohydrates and may provide quick gas relief². 
• Adsorbents: Adsorbents like simethicone, activated charcoal, and sodium bicarbonate are commonly used to help alleviate gas. These substances may work by breaking up gas bubbles and reducing associated symptoms. However, they should be used with caution, as mild side effects, such as a temporary black discoloration of the tongue can occur^2,13.    

Gas in the abdomen results from the fermentation of food within the digestive tract. Lactulose, a substance that is poorly absorbed in the small intestine and subsequently fermented in the colon, has been associated with bloating and a sensation of swelling in both healthy individuals and those experiencing chronic constipation¹⁵. 

Dr. Rajeev Singh, BAMS

Foods and Beverages that May Help You Pass Gas

Here are some foods that you can add to your diet if you want to help relieve gas.  

List of Foods

• Fruits like apples and pears⁵ 
• Full grains  
• Nuts  
• Low-fat soups⁵ 
• Stewed foods⁵ 
• Dried figs, currants, whole grain bread⁵ 

List of Beverages

• Fizzy drinks like soda or beer (drink these little!)  
• Warm water⁵  
• Herbal teas like ginger, hibiscus and lemongrass¹¹ 

Conclusion

Gas and bloating can be uncomfortable. However, there are several methods that may help to relieve these symptoms. Practising yoga poses, such as the wind-relieving pose or child’s pose, can be beneficial. Additionally, home remedies and over-the-counter solutions may provide relief. Being mindful of the foods and drinks you consume can also make a difference. It is important to seek medical advice if you frequently experience gas, severe pain, or other concerning symptoms.  

Frequently Asked Questions (FAQs)

References

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2. Hasler WL. Gas and Bloating. Gastroenterol Hepatol (N Y). 2006 Sep;2(9):654-662. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5350578/  
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5. Larijani B, Esfahani MM, Moghimi M, Shams Ardakani MR, Keshavarz M, Kordafshari G, Nazem E, Hasani Ranjbar S, Mohammadi Kenari H, Zargaran A. Prevention and Treatment of Flatulence From a Traditional Persian Medicine Perspective. Iran Red Crescent Med J. 2016 Jan 31;18(4):e23664. doi: 10.5812/ircmj.23664. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4893422/  
6. Gupta A, Awasthi HH. A critical review of clinical application of yogasanas w.s.r. to Pavanamuktasana. Int Ayurvedic Med J. 2014;2(6):1087–98. Available from: https://iamj.in/posts/2014/images/upload/1087_1098.pdf 
7. Yadav S, Waldia V. Physio-anatomical explanation of asana on kneeling pose. [Internet]. Jaipur: National Institute of Ayurveda; [cited 2025 Jun 9]. Available from: https://ijcrt.org/papers/IJCRT1893015.pdf 
8. Naragatti S, Vadiraj HS. A comprehensive review of Paschimottanasana: benefits, variations, and scientific evidence. Int J Sci Res. 2023 Oct;12(10):460-464. doi:10.21275/SR231005142746. Available from: https://www.researchgate.net/publication/374551480_A_Comprehensive_Review_of_Paschimottanasana_Benefits_Variations_and_Scientific_Evidence  
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10. Dehghan M, Malakoutikhah A, Ghaedi Heidari F, Zakeri MA. The Effect of Abdominal Massage on Gastrointestinal Functions: a Systematic Review. Complement Ther Med. 2020 Nov;54:102553. doi: 10.1016/j.ctim.2020.102553. Available from: https://pubmed.ncbi.nlm.nih.gov/33183670/  
11. Brimson JM, Prasanth MI, Malar DS, Sharika R, Sivamaruthi BS, Kesika P, Chaiyasut C, Tencomnao T, Prasansuklab A. Role of Herbal Teas in Regulating Cellular Homeostasis and Autophagy and Their Implications in Regulating Overall Health. Nutrients. 2021 Jun 23;13(7):2162. doi: 10.3390/nu13072162. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8308238/  
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Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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