The saying may be “crap happens,” but, hey, flatulence occurs as well — especially during yoga practices.

“Yoga in and of itself is intended to enhance circulation through all channels, not only with your breath and blood circulation but also digestively,” states Sabrina Washington, an instructor at CorePower Yoga. “…I always mention in a yoga class, there are two things you’re most concerned about — falling and passing gas.”

For the record, passing gas is completely normal, and most individuals release gas up to 20 times a day. However, if gas becomes trapped or doesn’t move through your digestive system properly, you may experience pain, cramps, or a sensation of fullness in your abdomen, according to the Mayo Clinic. Fortunately, performing a few yoga poses for gas can help alleviate that discomfort, says Washington.

Turning to yoga poses as a means to relieve gas isn’t a new idea either. “Babies struggle with passing gas, so pediatricians often advise parents to bicycle their legs, where they bring one knee up to the chest and then the other knee,” she explains. That gentle stretching is actually a movement known as the wind-relieving posture, a common yoga pose for relieving gas, says Washington. (By the way, these foods may be responsible for your flatulence.)

Yoga postures like the wind-relieving pose — which involves lying on your back — can be particularly accessible for individuals who find it challenging to maintain balance while standing or who worry about falling over. However, if you have back pain, there are alternatives: Some yoga poses for relieving gas involve lying on your stomach, and they can still help you pass gas, says Washington. Ultimately, choose a posture that feels most comfortable for you in the moment. “Your body changes every day, so maybe lying on your back doesn’t feel great,” she says. “Truly listen [to your body] and meet yourself where you’re at.”

And that means you should also use props when necessary, says Washington. For instance, if the happy baby pose, which entails lying on your back, raising your legs in the air above your chest, and holding onto your feet or calves, feels too challenging, you can place a strap around your feet and hold the ends to achieve the same wind-breaking effect, she suggests. “Simply ensure that your body remains relaxed because our goal is to relieve gas, promote relaxation, and facilitate smoother flow,” says Washington.

The Top Yoga Positions for Relieving Gas

When you feel that your stomach is filled with air and you urgently need to release gas, try practicing a few of these yoga positions to alleviate gas. Besides assisting in releasing gas, these yoga positions for gas also expand and release tension in your hips, pelvis, inner and outer thighs, and lower back, according to Washington. “Many of these positions also have added benefits of opening, relieving, and stretching the areas that we often struggle with due to our sedentary lifestyle,” she explains. “…Many of these positions are specifically intended to lengthen and aid in the flow of energy and digestion.”

To achieve the positive effects, attempt to hold each yoga position for gas for about five breaths, inhaling for four counts and exhaling for four counts, as Washington suggests. However, beginners may want to start with three breaths and gradually progress to the five-breath goal.

Regardless of your level of experience, it is important to listen to your body. “If something doesn’t feel pleasant, then refrain from doing it, and be aware enough to recognize the difference between a beneficial stretch and a painful one,” she adds. “There’s a distinction between acute pain and a prolonged, dull stretch that gives you the sensation of opening up. Be gentle with yourself.”

The Half Pose for Relieving Wind

CorePower Yoga.

A. Lie on your back with both legs fully extended and arms resting at your sides.

B. Bring your right knee up towards your chest, wrap both hands around the front of your knee, and gently guide your knee towards your right armpit.

Stay in this position for 5 breaths. Then, switch sides and repeat.

The Pose for Relieving Wind with Both Legs

CorePower Yoga.

A. Lie on your back with both legs fully extended and arms resting at your sides.

B. Bring both knees up towards your chest, clasp your hands in front of your shins, and gently squeeze your knees closer to your chest.

Stay in this position for 5 breaths.

The Pose for a Joyful Baby

CorePower Yoga.

A. Lie on your back with both legs fully extended on the floor and arms resting at your sides.

B. Lift your legs up towards the ceiling above your hips, then draw your knees close to your chest. Your knees should be bent at approximately 90-degree angles and your feet should be flat.

C. With both hands, gently hold the inside edges of your feet, calves, or hamstrings, and relax your entire spine towards the floor.

D. Exhale and gently pull your knees towards the floor.

Stay in this position for 5 breaths.

The Pose for a Vertical Frog Squat (also known as Malasana)

CorePower Yoga.

A. Stand with feet slightly wider than hip-width apart, toes pointed out and arms at sides.

B. Flex knees and gradually descend hips to the floor, keeping feet secured to the floor or heels slightly lifted.

C. Press palms together at the center of the chest, elbows bent and resting on inner knees, then elevate chest into thumbs to elongate spine and open chest.

Remain in this position for 5 breaths.

Prone Half-Frog Pose

CorePower Yoga

A. Lie face down on the floor with legs extended and arms resting on the floor in front of the body, elbows bent and hands underneath the head. Allow forehead or left cheek to relax onto hands.

B. Shift right leg out to the side and bend the knee to a 90-degree angle.

Remain in this position for 5 breaths. Change sides; repeat.

Pinwheel Pose (also known as Deer Pose)

CorePower Yoga

A. Sit on the floor cross-legged with hands resting on knees.

B. Keeping right leg in place, guide left leg out to the left side so thigh aligns with hip and foot faces the wall behind you. Both knees should be bent at approximately 90-degree angles.

B. Gazing forward, gradually lower torso toward right leg and place fingers on the floor. Stay in this position, lower forearms onto the floor, or place the head on a yoga block.

Remain in this position for 5 breaths. Change sides; repeat.

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