Have you ever felt like your stomach is so full and bloated that you couldn’t do anything without feeling pain? When you opt for the wrong food, drink not enough water, and simply sit at home the whole day you can end up with a quite painful issue – trapped gas. The buildup of gas leads to bloating, abdominal pain, and constipation. This can make you feel uncomfortable and deprive you of enjoyable activities. That said, there are many ways to eliminate this problem by focusing on certain positions and food choices. This article is going to unravel the top 4 yoga positions to release gas and what food to eat to reduce bloating.
What Is The Main Cause Of Trapped Gas?
Do you remember those days when you consumed your favorite food and then felt a terrible pain in your abdomen? This pain is usually caused by trapped gas in the intestines. Passing gas is a natural process. It is regarded as normal to pass gas 13-21 times a day (3).
But how does gas appear?
It starts with either bacteria that is digesting food in the large intestine or when swallowing air while eating or drinking. The point is that when people eat they have gas in their intestines, but some people’s nervous systems are more sensitive to gas, which can result in bloating (1).
People might consume particular food that produces excess gas which will not move well through a person’s digestive system (4). You might be eating this food every day and have no idea that not only junk food but also healthy products can cause trapped gas. Among them are:
- fruits and fruit juices
- whole grains
- carbonated beverages
- milk products
- lactose-containing foods
- sugar-free products with sorbitol, mannitol, or xylitol
- supplementary fiber (4).
Even everyday activities can cause buildup gas. In this case you need to avoid:
- chewing gum
- drinking beverages through a straw
- sucking on a hard candy or lollipops
In addition, we often have a weird habit of eating food while watching a video or movie. You might have had a comedy night and swallowed your favorite dish too fast. And before the film even started. That is why people are often advised to avoid watching anything during food consumption because in this way the process of eating becomes slower.
Of course, there are also many health conditions causing trapped fart, like: bowel obstruction, lactose intolerance, irritable bowel syndrome, or small intestinal bacterial overgrowth.
Read More: What Is An Asana In Yoga?
How To Release Gas From The Stomach?
The methods to release gas depend on the individual. When you have a constant trapped gas issue you should overlook your diet and change your lifestyle.
When it comes to diet, you need to pay attention to the following products that can help relieve trapped fart:
- artificial sweeteners
- fatty foods
- dried and fresh fruit
- cruciferous vegetables
- high-fiber food
- beverages with fennel, peppermint, and camomile
However, you need to make sure you are tolerant of each food since intolerance can lead to more severe consequences.
A study in 2011 suggested that activated charcoal can reduce excessive gas (2).
Besides food choices there are many other ways to alleviate trapped gas. Here are the top 4 things you can:
- Go outside for a nice walk. Instead of lying on the bed you can stroll for 30 minutes around your area which can reduce bloating and built up gas. Have no desire to go out? Then do low-impact exercises which can ease the abdominal pain. The main point for you here is to stay active.
- Lie on your side. Yeah, sometimes you are not in the mood for a walk especially when you suffer from abdominal pain. In this case you can lie on the bed, or a comfy sofa. When you lie on your side you then gently draw your knees towards your chest. If there is no relief then slowly move your legs up and down a few times.
- Squat. This exercise not only allows you to build strong thighs and butt muscles it also helps you relieve trapped gas. Just stick to the proper technique and you can work this out:
- Put your feet hip-width apart facing forward.
- Place your hands on your hips and slowly bend your knees until your rear end is close to the floor.
- Put your hands on the tops of your thighs and stay in this position until you feel the gas start to pass.
- Use accurate sleeping positions. Besides active movements there are certain sleeping positions to relieve gas. Here are three things you can do to reduce unpleasant symptoms:
- Elevate your head. Use pillows to lift your head about six to nine inches. This promotes digestion by preventing stomach acid from flowing back up to the gullet.
- Lie on the left side. It will prevent heartburn at night due to stomach acid reflux.
- Lie with your face down. This sleeping position contributes to easy digestion during the nights.
Does Putting Your Legs Up Help Bloating?
There are many body positions to release gas and putting your legs up is one of them. Legs up in the wall is the activity that may improve circulation and stimulate better digestion. This is one of the best positions to release gas and bloating. When you lie with your legs up on the wall you will shift the gravitational pull on your digestive organs. This helps to keep things moving. On top of that, this relaxing posture can calm your body down.
How To Do It:
- Sit down facing a wall. If desired, you can place a block or folded blanket underneath.
- Put your upper body down, and extend both legs up on the wall.
- Ensure your sitz bones don’t touch the wall.
- Hold for around 10 minutes and breathe gently.
You can do this activity after you have consumed food. This will contribute better digestion and alleviate the risks of trapped gas.
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What Yoga Poses Get Rid Of Trapped Gas?
Some yoga poses, or asanas can be the best positions to release gas. They relax the body and promote better digestion due to coordinating moves.
You can practice them anywhere. The only essential element to pass gas is your relaxation. Hence, find a comfortable spot for your body invigoration.
These 4 yoga positions to release gas are perfect for both beginners and advanced yogis:
Child’s pose is an easy yoga poses and one of the most helpful when it comes to releasing stuck gas. With this position you will relax your hips and lower back.
How to do it:
- Start by kneeling on all fours and push the butt back to sit on the heels.
- Stretch your arms out in front of the body, touching the mat.
- Place the forehead on the floor and the torso on the legs. This position creates a gentle pressure on the abdomen that might encourage farting.
- Breathe slowly and wait until gas releases.
This position helps you to relax your abdomen, thighs, hips, and buttocks.
- Lie on your back and bring your legs straight up to 90 degrees.
- Bend both knees and draw your thighs into your abdomen.
- Curve your arms around your legs.
- Clasp your hands together.
- Lift up your neck and place your chin into your chest or bring it onto your knees.
- Hold in this pose for 20 seconds and gradually increase for up to 1 minute.
Read More: Yoga Namaste – Evoke The Divine In You
Two-Knee Spinal Twist Pose
This pose is regarded to be the best pose that improves digestion by massaging, stretching, and toning your internal organs.
- Lie on your back and bend your knees bringing your legs into your chest.
- Extend your arms to the side, keeping your palms facing down.
- Exhale and bring your legs over to the left side.
- Keep your knees as close together as possible.
- Use your left hand to press into your left knee.
- Hold this pose for at least 30 seconds and then repeat on the opposite side.
Happy Baby Pose
This pose helps you stretch your inner groin and lower back.
- Lie on your back with your bent knees along the side of your body.
- Ensure the soles of your feet face toward the ceiling.
- Keep your lower back on the floor. Don’t roll back toward your shoulders.
- Put your hands to the outside of your feet.
- With your hands pull your legs down as though you want to bring your knees down to the floor.
- Create resistance by pressing up into your hands through the soles of your feet.
- Stay in pose for 1 minute.
The Bottom Line
Trapped gas is a common problem among people that can cause pain and bloating. The most regular causes for build-in gas is healthy food (fruits, grains, or vegetables), beverages (milk, carbonated beverages), and junk food.
To reduce the symptoms of bloating people should change their diet and stick to a more active lifestyle. A 30 minute per day walking and squatting can promote pass gas. There are also sleeping positions that help release gas.
Certain yoga positions are also vital keys to alleviate trapped gas. They improve digestion and relax the body. In this article we have unraveled the top 4 yoga positions to release gas.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Remedies for Bloating (2020, webmd.com)
- Scientific Opinion on the substantiation of health claims related to activated charcoal and reduction of excessive intestinal gas accumulation (2011, onlinelibrary.wiley.com)
- Symptoms & Causes of Gas in the Digestive Tract (2021, niddk.nih.gov)
- What causes trapped gas and how to relieve it (2020, medicalnewstoday.com)