You show up to a yoga class for the first time and are going through the motions—when suddenly, you feel an urge to pass gas. You become flustered and anxious as you try to clench every muscle in your body to suppress your abdominal organs and stop this from happening! Don’t sweat it—this is a perfectly normal occurrence.
Farting is the natural process of releasing gas from the intestines after digestion occurs. It’s one of two ways that the body lets go of pent up gas, the other way is through burping. Medical experts say that the average person farts anywhere between 5-15 times a day. It’s safe to say that most of us would probably rather not let one rip in a semi-public setting such as a yoga class. But certain yoga poses can actually make us pass gas through the wrong end.
While this information might make you want to drop your yoga classes altogether, it’s also good to know that we can use yoga as a tool to help us relieve gas. Most people usually have no trouble getting their farts out, but sometimes, gas can trapped in our internal organs causing us pain, discomfort and bloating. When this happens, there are a few poses that can help.
Here are five yoga poses make you fart. Consider yourself warned.
- Wind-Relieving Pose
- Child’s Pose
- Seated Forward Bend
- Two-Knee Spinal Twist pose
- Happy Baby Pose
Let’s learn about each gas-relieving yoga pose.
Which poses let ‘er rip?
If you are feeling bloated and struggling with pain and discomfort from trapped gas, here are some of the yoga poses that can help you find relief. But before you pack your bag and head off to your yoga studio, you might want to consider practicing these poses from the comfort of your own home.
Hold the following yoga poses for as long as you need. Focus carefully on your breathing, allowing your belly to expand with each inhale.
1. Wind-Relieving Pose (Pawanmuktasana)
Yes. This is pose is literally called wind-relieving pose. Pawanmuktasana helps you relax your abdomen, hips, thighs, and buttocks. To do this pose:
- Lie down flat on your back on top of your yoga mat and lift your legs up so that they are at a 90 degree angle.
- Bend both knees and bring your thighs to your abs, keeping your ankles and knees together.
- Bring your arms around your legs.
- Clasp your hands together or hold on to both elbows.
- Lift up your neck, tuck the chin to your chest or bringing the chin to your knees.
Hold this pose for 20 seconds, or longer if needed. If you feel more comfortable leaving your head to rest against the mat, you may do so and the pose will still be effective.
2. Child’s Pose (Balasana)
This pose relieves pressure in your lower back, hips and legs. Balasana massages your internal organs, which can help you fart. Here’s how to do it:
- Begin in a kneeling position, sitting back on your heels.
- Position your knees so that they are hip width apart or slightly wider.
- Slowly walk your hands out before you, while bending at the hips.
- Rest your torso on top of your thighs.
- Stay long in the neck as you rest your forehead on your mat.
- Keep your arms extended out in front of you or rest them alongside your body with your palms facing up.
You may rest in this pose for as long as 5 minutes.
3. Seated Forward Bend (Paschimottanasana)
This asana improves digestion and promotes relaxation of the body, two factors that will help you fart. To do this pose:
- Sit on your bottom on a folded blanket or cushion with your legs extended out in front of you.
- Press through your heels and draw your toes back toward your shins, keeping a slight bend in the knees.
- Take a deep breath and on an exhale, hinge at the hips and fold forward.
- You can either walk your hands alongside your body or clasp your hands around your feet.
You may stay in this pose for up to 3 minutes.
4. Two-Knee Spinal Twist pose (Supta Matsyendrasana)
This pose can improve digestion by massaging, stretching and toning your internal organs.
To do this pose:
- Lie down flat on your back and bend your knees, bringing them to your chest.
- Extend your arms out to the side so that they are in line with your shoulders.
- Press your right hand into your right knee.
- Turn your gaze and look over to the left.
Hold this pose for 30 seconds and then repeat the pose on the opposite side.
5. Happy Baby Pose (Ananda Balasana)
This pose is effective at helping you fart by stretching the inner groin and lower back. It can also ease stress and calm the mind. Here’s how to do it:
- Lie flat on your back against your yoga mat, bending your knees along either side of the body, with the soles of your feet facing toward the ceiling.
- Keep your lower back flat against the floor.
- Hold on to the outsides of your feet with your hands.
- Pull your legs down as though you are trying to bring your knees all the way down to the floor.
- Press up into your hands through the soles of your feet, creating a resistance.
Stay in this pose for up to 1 minute. Feel free to allow your body to rock back and forth gently on the mat to give your lower back a massage.
What’s the etiquette for farting in yoga class?
Doctors would agree that farting, an act that expels gas, is therapeutic for the digestive tract. However, it’s no secret that farting in yoga class could be embarrassing for some of us. It might be comforting to know that holding it in while you’re in class won’t be harmful to your body.
So, you might now be wondering what the proper etiquette is for passing gas in class. The truth is, yoga teachers are aware that certain yoga poses can make you fart, and they aren’t afraid of this happening. It’s a natural process, and sometimes, a fart might just slip away from you. If you ever accidentally exhale through the wrong end, the proper etiquette is to either just laugh it off, or let it go and quietly continue to move through the rest of the class.
How can I keep myself from farting in yoga class?
When it comes to gas, there are many different factors that contribute to the amount we store in our bodies. If you want to avoid farting in yoga class, there are a few helpful tips you can take note of.
Pay attention to the food you eat before class
Certain foods can cause us to fart more than others. Some foods that can make us super gassy include:
- Dairy products.
- Carbonated drinks.
- Processed foods.
It’s not just the food we eat that affects how much gas we store, but it’s also how we eat. Taking large bites and chewing with your mouth open causes you to swallow more air. Swallowing more air means storing more air in the body, and well, that air has got to find it’s way out somehow! If you want to reduce flatulence in time for yoga, you might want to take mealtime slow. Eat mindfully and slowly, enjoying each and every bite.
Take an early morning class
Attending a yoga class earlier in the day as opposed to late at night can help reduce your urge to fart because your digestive system tends to be emptier in the morning. It might also help to try and use the restroom before class to clear out anything that may be lingering.