How to relieve trapped wind yoga?

How to relieve trapped wind yoga?

In today’s fast-paced world, many of us struggle with digestive issues like bloating, constipation, and trapped wind. Long hours at a desk, irregular eating habits, and stress can all take a toll on our gut health. Instead of reaching for pills or antacids, what if you could find relief naturally—right from your yoga mat?

Yoga is a gentle, holistic way to help your body release trapped air, ease stomach discomfort, and support better digestion. In this easy-to-read guide, we’ll explore how yoga can help with trapped wind, with a spotlight on one powerful pose: Pawanmuktasana, also known as the Wind Relieving Pose.

Be sure to check out our Yoga Wheel Collection for tools that can support your practice!

💨 What Is Trapped Wind?

Trapped wind is when air gets stuck in your digestive system, leading to pressure, bloating, and sometimes sharp abdominal pain. It’s a common issue and usually nothing to worry about—but it can be very uncomfortable.

Some common causes include:

  • Swallowing air while eating or drinking too fast

  • Eating gas-producing foods like beans, cabbage, or fizzy drinks

  • Digestive conditions like IBS

  • Lack of physical activity

  • Stress or anxiety

Rather than masking the symptoms, yoga offers natural, lasting relief by helping to move air through your system, stimulate digestion, and relax your body.

🧘♂️ Pawanmuktasana: The Wind Relieving Pose

Pawanmuktasana is one of the most effective yoga poses for releasing gas and reducing bloating. The word "Pawan" means air, "mukta" means release, and "asana" means pose. Together, it translates to “Wind-Relieving Pose.”

How to Do It:

  1. Lie flat on your back on a yoga mat.

  2. Breathe in deeply.

  3. As you exhale, bend both knees and draw them toward your chest.

  4. Wrap your arms around your knees and gently hug them in.

  5. Lift your head and bring your nose or chin toward your knees.

  6. Hold the pose for 30 seconds to 1 minute, breathing gently.

  7. To release, lower your head and legs back to the mat.

💡 Tip: You can also do this pose one leg at a time if you're a beginner or have lower back issues.

✅ Benefits of Pawanmuktasana

This simple pose offers a wide range of health benefits:

  • Releases trapped wind and eases bloating

  • Strengthens abdominal muscles and tones the belly

  • Stretches the back, hips, shoulders, and neck

  • Stimulates digestion and supports bowel movements

  • Calms the mind and reduces stress

  • Supports reproductive health

  • Improves blood flow to internal organs

  • Encourages better spinal flexibility and posture

It’s most effective when done in the morning on an empty stomach.

🔄 Other Yoga Poses That Help with Digestion

While Pawanmuktasana is the go-to pose, these supportive poses can also help with bloating and digestive discomfort:

Child’s Pose (Balasana)

A relaxing posture that relieves pressure in the belly and encourages calm breathing.

Seated Forward Bend (Paschimottanasana)

Gently compresses the abdomen, promoting digestion while easing anxiety.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Alternating spinal movements that massage internal organs and stimulate gut function.

Supine Twist (Supta Matsyendrasana)

This twist wrings out the digestive system and soothes the lower back.

🍵 Home Remedies to Try Alongside Yoga

Simple home remedies can support your yoga practice and boost digestion naturally:

  • Drink warm water or herbal teas (like fennel, peppermint, or ginger)

  • Try apple cider vinegar: Mix 1 tablespoon with warm water before meals

  • Massage your belly in a clockwise motion to promote digestion

  • Walk after meals to prevent gas build-up

  • Add digestion-friendly herbs and spices like cumin, caraway, turmeric, and coriander to your food

  • Avoid carbonated drinks and chewing gum, which increase swallowed air

🌿 Yoga’s Holistic Approach to Gut Health

Yoga isn’t just about physical postures—it’s a lifestyle that supports both body and mind. When practiced regularly, yoga reduces stress, which in turn improves digestion. Stress and anxiety can slow your digestive system, so calming practices like yoga, meditation, and breathwork are a key part of gut health.

Benefits of regular yoga practice:

  • More regular bowel movements

  • Reduced gas and bloating

  • Calmer mind and improved mood

  • Better posture and core strength

  • Improved sleep quality

Be sure to check out our Yoga Shorts Collection for breathable, comfortable gear that supports your flow.

🙌 Final Thoughts

If you’re dealing with trapped wind, don’t worry—you’re not alone, and you don’t need to suffer in silence. Yoga offers a natural and effective way to relieve discomfort, support digestion, and bring your body back into balance.

Start with Pawanmuktasana and add a few supportive poses and simple remedies into your daily routine. You’ll likely start to feel better, not just in your belly, but all over.

Stick with it. Be gentle with yourself. And let yoga guide you toward better health, one breath at a time.

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