7 Yoga Poses To Relieve Gas & Bloating Naturally In Winter

Winter bloating is common and usually caused by heavier, comfort-food meals, less physical activity and slower digestion in colder weather.

7 Yoga Poses to Relieve Gas & Bloating Naturally in Winter: Comfort food, such as rich casseroles, creamy soups, rich festive desserts and toasty breads, is the speciality of winter. These foods can cause uncomfortable stomach problems even though they make the winter months enjoyable. During the winter, a lot of people get gas, bloating, indigestion and slow digestion. This occurs because cold weather causes the metabolism to naturally slow down, placing additional strain on the digestive system.

Key Details of 7 Yoga Poses to Relieve Gas & Bloating Naturally in Winter

Yoga Pose	Benefits
Pavanmuktasana	Releases trapped gas, aids digestion, relieves lower back tension
Malasana	Massages intestines, helps move gas through digestive tract
Apanasana	Immediate relief, stimulates digestive movement
Balasana	Relaxes abdomen, reduces tension, moves trapped gas
Supta Matsyendrasana	Improves intestinal movement, reduces bloating
Adho Mukha Svanasana	Encourages gas to move downward, eases abdominal pressure
Ardha Matsyendrasana	Compresses digestive organs, reduces bloating & improves circulation

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The good news? Almost immediately, a few basic yoga poses or the 7 Yoga Poses to Relieve Gas & Bloating Naturally in Wintercan and enhance digestion. These positions ease discomfort, encourage digestive movement and gently massage your abdominal organs. All you need is a mat and a few minutes to do yoga; no prior expertise is required.

Below are 7 Yoga Poses to Relieve Gas & Bloating Naturally in winter for digestive relief.

1. Pavanmuktasana (Wind-Relieving Pose)

Stretch your legs out while lying flat on your back. Take a deep breath. With your fingers intertwined, bend one knee and pull it towards your chest as you release the breath. Maintain a straight leg on the other side. After holding for 20 to 30 seconds or three to five deep breaths, switch sides.

By compressing the abdomen, this position eases digestion, releases trapped gas and even eases stress in the lower back.

2. Malasana (Garland Pose)

Squat with your feet slightly apart, keeping your heels on the ground if possible. Press your elbows against your inner knees and bring your palms together. Hold for 5–10 breaths.

This deep squat position opens the hips and massages the intestines, helping move trapped gas through the digestive tract.

3. Apanasana (Knees-to-Chest Pose)

As you pull both knees towards your chest while lying on your back, take a breath and release it. Put your arms around your ankles or thighs. To massage the lower back and abdominal organs, gently rock from side to side. Hold for five to ten calm breaths.

This pose provides immediate relief by encouraging digestive movement and aiding in the “squeeze out” of gas.

4. Balasana (Child’s Pose)

Kneel with your big toes touching and knees slightly apart. Sit back on your heels and fold your torso forward so your stomach rests on your thighs. Extend your arms forward or let them rest by your sides. Breathe deeply for 1–5 minutes.

Child’s Pose calms the nervous system, reduces abdominal tension and encourages trapped gas to move.

5. Supta Matsyendrasana (Supine Spinal Twist)

Lie on your back with knees bent and feet flat on the floor. Shift your hips slightly to the right and drop your knees to the left. Extend your right arm to the side and look toward it. Hold for 7–10 breaths, then repeat on the other side.

This twisting movement compresses and releases the digestive organs, helping gas move through the intestines more efficiently.

6. Adho Mukha Svanasana (Downward-Facing Dog)

Start on your hands and knees, then lift your hips to form an upside-down V-shape. Press your palms into the floor and gaze toward your navel. Hold for 30 seconds as you breathe steadily.

This gentle inversion encourages gas to move downward, decompresses the torso and lengthens the spine to ease abdominal pressure.

7. Ardha Matsyendrasana (Seated Spinal Twist)

Sit with your legs extended. Bend your right knee and place your right foot outside your left thigh. Twist your torso toward your right leg, placing your left elbow outside the right knee and right hand behind you. Hold for 3–5 breaths, then switch sides.

This pose compresses the intestines from both sides, reducing bloating and improving circulation to the digestive organs.

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