6 best poses and tips to pass gas

Some yoga poses, such as the child’s pose, may help release gas or relieve cramps and bloating caused by the buildup. Dietary tips can help prevent gas from building up.

Passing gas, often referred to as farting, is a natural process and often occurs without help, but sometimes a buildup of gas in the body can cause pain and bloating.

Certain foods or eating too quickly can cause gas, but tightness in the abdominal muscles may also be partially to blame. In these cases, it may help to use yoga poses or other techniques to help the body fart.

In this article, we discuss several yoga poses that may relieve this muscle tension and assist with passing gas.

Certain yoga poses and other exercises may help relax muscles in the hips, lower back, and around the abdomen. Doing so may assist in digestive transit and the passing of gas.

Child’s pose

Animated gif of a person performing the child's pose

Child’s pose is a basic yoga pose that relaxes the hips and lower back, and it may help move gas through the bowels.

To get into the child’s pose:

  • Kneel on the floor and place both palms down directly below the shoulders.
  • From there, lean backward with the hips and lower glutes onto the back of the feet.
  • While doing so, stretch the arms out in front of the body, keeping your palms on the floor.

Let the forehead rest on the floor while the torso rests on the legs. This will create a gentle pressure on the abdomen. Take deep breaths and relax until the gas passes.

Knee-to-chest pose

A person on a yoga mat, pulling their knees to their chest

This pose helps stretch the lower back and hips.

To perform the knee-to-chest pose:

  • Start by lying on the back and bring the legs up, bending at the knees to form 90-degree angles.
  • Grab the front of each knee or upper thigh and pull the thighs close to the chest.
  • While doing this, tuck the chin into the chest.

Happy baby pose

A person performing a happy baby pose on a yoga mat

The happy baby pose may help relieve stress in the lower back and groin, releasing lingering gas from the bowels. T perform it:

  • Lie on the back and lift the knees up to the sides of the body.
  • Keeping the knees bent, point the soles of the feet toward the ceiling.
  • If possible, grab the feet with the hands, allowing the back to relax on the floor.
  • Pull the feet down slightly with the hands to create tension.
  • For a further stretch, pull the feet apart and to the side.

Seated forward bend

A person performing a seated forward bend on a yoga mat

This pose stretches out the back and hip muscles while creating gentle pressure on the abdomen, which may help people pass gas. To perform it:

  • Sitting upright on the floor with the legs straight out in front of the body.
  • Bend forward from the hips and to place the chest on the knees without bending them.
  • Reach hands out to touch the toes or as far as they can reach.


A person performing a squat, side on view

Squats are well-known for their muscle-building properties, but this movement may also help pass gas. Whether this is a simple standing squat or a deeper flat-footed squat, the movement of squatting or holding the squat position can have multiple benefits. To perform a squat:

  • Stand with feet shoulder-width apart and legs straight.
  • Bend at the knees, driving them forward.
  • At the same time, hinge at the hips, trying to keep them level.
  • Lower glutes down and backward, as if sitting on a chair.
  • Reach a comfortable position and return to the start.

Lying twists

A person lying on a yoga mat, performing a lying twist

Lying twists are a great exercise for rotationally stretching lower back muscles.

To perform a lying twist:

  • Lie with a flat back and arms out to the side.
  • Bend the knees to a 90-degree angle and place both feet together, flat on the floor.
  • Keep the back flat and rotate at the hips, lowering the knees to one side.
  • Keep lowering the knees until it causes a gentle stretch across the lower back.
  • Return to the starting position and repeat on the other side.

In addition to these positions, several home remedies can help a person pass gas and relieve bloating.

Passing gas is the way the body releases swallowed air and other trapped gasses. The positions listed above may help relieve gas temporarily, but many people also look for ways to reduce the need.

Cutting down on foods that cause gas may also help. This includes foods high in sulfur or certain fermentable carbs and fibers, such as:

Dairy foods, including cheese and ice cream, may also cause gas, especially for people who are sensitive to lactose.

Another important tip is to chew all food slowly and with a closed mouth. A lot of trapped gas is swallowed air, which is more likely to happen if a person eats quickly or with their mouth open.

Learn more about the different foods that can cause gas.

Passing gas is a natural bodily process necessary for reducing tension in the digestive tract. However, on occasion, some people may find it difficult to do so.

In these instances, certain yoga positions and other home remedies may promote gas passing and relieve abdominal pressure. Gas buildup is often the result of dietary habits, so making small everyday changes may help reduce this accumulation in the first instance.


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