Yoga & Herbs for Gas & Bloating

Posted on Posted in Asana, Pain Management, Self-Care

Yoga & Herbs for Gas and Bloating

It happens to all of us. You know it does. Gas. Bloating. Ugh. Usually this is due to something we ate or for us ladies, maybe this happens during our cycles. I know for me it is more common during my cycle, but I have also altered my diet during my cycle to help alleviate these symptoms.

However, if you do have a day or night where the gas and bloating are just awful, try the yoga poses listed below for some relief before you reach for the Gas-X. I’m also adding in my favorite herbal tea at the end to use in addition to the asanas.

Yoga Poses for Gas Relief


1- Child’s Pose (Balasana) Ahhhh….good ‘ol childs pose. Unless you have a knee injury, this is such a good one. This is my go-to gas relieving pose. In this version place your knees together, let your arms lay down next to your body and breathe deep. And I mean breathe really deep. When you inhale your diaphragm pushes down into the abdominal cavity and massages the organs in your abdominal cavity. That combined with the pressure of your belly on your legs really helps to get gas moving in the right direction. Stay for as long as you like, usually not more than 2 minutes though.

This next series of photos are all variations on Apanasana. 



2 –  Wind Relieving Pose (Apanasana) Just as pictured you pull your knees into your chest. This can be done one at a time or together. You can also make circles with your knees. This version is easier on unhappy knees. Once you have both knees in, hold there and breathe deeply. Remember, the pressure from your legs and the pressure from your diaphragm will help get things moving. About 8-12 breaths, or as long as you are comfortable.


3 – Supine Twist – This can be made more gentle by placing a block or pillow under  or between your knees. Again, breathe deeply. Make sure to do both sides, about 8 full breath cycles per side. If the twist is too intense in your spine, back off a bit by using extra blocks, pillows, or blankets.


4 – Happy Baby (Ananda Balasana) This one isn’t as effective as the others, but I do like it. Grab on to your big toes with your two peace fingers or around the outside of the foot. Press the feet up towards the ceiling and resist with your hands. Gently rock side to side. Do this as long as you like, again, breathing deeply.

Other things to Remember

  • If you have a full stomach, I would not recommend doing these for the amount of time listed or as deeply. Instead, go straight for the tea (pictured below).
  • Never stay in any yoga pose past what you feel is safe in your body. This is something no teacher will ever be able to tell you. Only you will know when your body has had enough.



My favorite tea for fast-acting gas relief is the Gaia Herbs Gas & Bloating. This blend has fennel seed, licorice root, chamomile flower, star anise fruit, caraway seed, and organic peppermint leaf. I will tell you that I cannot stand licorice and this has a very strong licorice smell, but the flavor is much less intense than what you would expect having smelled the tea bag. Not only that, but when they advertise “fast acting support”, they aren’t lying! This is a great one! So great I’m willing to deal with my vehement dislike of licorice to feel better quickly and naturally.

My other go-to herbal tea for digestive support is plain peppermint. Not spearmint, not any other blend of mint, but pure, organic peppermint. While I don’t find this as effective for gas and bloating, it is extremely effective for indigestion, nausea, and upset stomach. I’m sure you will find someone else say that spearmint works better for them, and that’s fine! I just want to share what works for me. 🙂 I really like the brand Traditional Medicinals. They are Non-GMO project verified and most (all?) of their products are organic.

This is a companion post to the How I’m Healing My Gut series! HERE is Part One. And HERE is Part Two. If you’d like to read my recipe for Happy Belly Drink, click HERE.


Always remember: if you are pregnant or nursing, consult your qualified health professional before consuming any type of dietary supplement, even herbs. Both of these teas have that label on the box and I seem to remember something about pregnant women not being allowed peppermint….that could be something I’m remembering incorrectly since it’s been over 4 years since I’ve been preggo, but who knows. It’s always best to ask. Herbs can be very potent, especially when blended with others.

Questions? Comments? Don’t hesitate to leave them below or shoot me an email!
Are there any yoga poses you use for gas & bloating relief?

*This post contains affiliate links to products I use and enjoy. I have not been sponsored in any way for this post. 

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