Yoga and Exercise for Flatulence

Movement helps gas pass through the bowel. Gentle yoga and walking are widely used for this, although research is limited.

What the evidence suggests

Light activity, especially a walk after meals, is known to help move gas along and ease bloating. Yoga for flatulence has been studied little, so treat it as a comfortable addition rather than a proven treatment.

Helpful activity

• Walking for 10 to 15 minutes after meals
• Regular daily activity to support bowel movement
• Slow breathing to reduce stress and air swallowing

Gentle yoga poses

• Pawanmuktasana (wind-relieving pose). Lie on your back, draw one or both knees to the chest, hold for a few breaths. The name means "wind-relieving".
• Balasana (child's pose), with relaxed breathing
• Supta matsyendrasana (supine twist), gently
• Marjaryasana-bitilasana (cat-cow)
• Vajrasana, sitting on the heels after meals, if comfortable for your knees

Safety

• Do not do strong twists or deep forward bends right after a heavy meal.
• Avoid these poses in late pregnancy, after abdominal surgery or with a hernia unless your doctor agrees.
• Stop if you feel pain, dizziness or breathlessness.
• Learn poses from a qualified instructor.

Mind and gut

Stress can worsen gas and bloating. Relaxation practices such as slow breathing may help some people.

See a doctor

Gas with blood in stool, weight loss, vomiting, fever or severe pain needs assessment.

Chest pain is not gas. Call 112 or 102 for severe chest pain or breathlessness.