Here are some poses that can target areas of your body to help you pass gas. It’s up to you, but you’ll probably want to practice these asanas, or poses, in private.
You can choose to maintain these asanas for an extended period.
Pay close attention to the way you breathe and practice deep breathing. With each breath, let your belly expand. Pull your belly button towards your spine with each exhale.
1. Wind relief pose (Pawanmuktasana)
This pose will help you relax your abdomen, buttocks, hips, and thighs.
- Lie on your back and bring your legs straight to 90 degrees.
- While bending both knees bring your thighs into your abdomen.
- Keep your knees and ankles together.
- Bring your arms around your legs.
- Join your hands or grab your elbows.
- Lift your neck and tuck your chin in your chest or put it on your knees.
Start by maintaining this pose for 20 seconds. Gradually increase to 1 minute. If it’s more comfortable, keep your head on the floor. You can also do the pose with one leg at a time.
2. Child pose (Balasana)
This asana relaxes the lower back, hips, and legs. It is believed to massage your internal organs.
- Bend on your knees and sit on your heels.
- Adjust your knees in such a way that they are hip-width apart or slightly wider.
- Slowly move your hands forward in front of you, bending at the hips.
- Let your torso rest on your thighs.
- Stretch the back of your neck and rest your forehead on the floor.
- You can keep your arms outstretched or bring them to your side with the palms up.
- Let your belly drop heavy into your legs. Keep light pressure on this area.
- For up to 5 minutes rest in this pose.
To increase the pressure on your abdomen, you can make fists with your hands. Place them on either side of your lower abdomen before leaning forward.
3. Seated front elbow (Paschimottanasana)
This pose improves digestion and relaxes the body.
- Sit with your buttocks on a folded blanket or pillow with your legs extended in front of you.
- Press down on your heels and bring your toes towards your shins. You can keep your knees slightly bent.
- Place your hands alongside your body and press down on the floor while extending your spine.
- Open the center of your heart as you take root in your seated bones.
- As you exhale, slowly pivot at your hips and bend forward.
- Walk your hands alongside your body. Lay them on the floor or on your legs. You can also wrap your hands around your feet.
- With each breath, lift your torso slightly and lengthen your spine.
- With each exhale, lower yourself deeper into the pose.
For up to 3 minutes, stay in this pose. Use a strap around the soles of your feet to deepen the stretch.
4. Two-Knee Spinal Twist Pose (Supta Matsyendrasana)
This pose is believed to improve digestion by massaging, stretching, and toning your internal organs.
- Lie on your back and bend your knees to bring your legs back into your chest.
- Extend your arms out to the side so that they are aligned with your shoulders.
- Keep your palms down.
- Exhale as you bring your legs to the right side.
- Keep your knees as close together as possible. Your knees should be at hips level.
- To press on your right knee, use your right hand.
- Turn your gaze to look to the left side. You can keep your neck neutral or also look to the right.
For at least 30 seconds, hold this pose and then repeat on the other side.
5. Happy Baby Pose (Ananda Balasana)
This pose stretches the inside of the groin and lower back. It helps 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 the ceiling.
- Flatten your lower back against the floor. Don’t shrink back to your shoulders.
- Bring your hands to your feet outside.
- Use your hands to lower your legs as if you want to bring your knees to the floor.
- Press your hands through the soles of your feet to create resistance.
For up to 1 minute, stay in this pose. In this pose, you can keep your hands on your thighs or your lower legs if that is more comfortable. You can also use a strap around the arch of the foot if you have trouble catching your feet.