Quick Guide

• Breath rhythm: 4–5 s inhale / 6–8 s exhale, smooth and quiet.
• Pain/pressure scale: keep ≤ 4/10 for any pressure work; lighten if breath shortens. (No hard pressure used in this routine.)
• Stop signs: sharp pain, nausea, dizziness, breath restriction — reduce or stop.
• Success indicators: belly softens, left ribs/back expand on inhale, pressure reduces by ≥ 2/10, urge to pass gas increases without straining.

Step 1 — Left‑Side Lying with Knee Hug (5–10 minutes)
Goal: use gravity to drain gas along the descending colon

1. Lie on your left side with knees bent; place a pillow between knees (and under waist if needed).
2. Gently draw knees a little toward the chest without compressing the belly.
3. Inhale through the nose so the belly expands into your hands; exhale long and feel the pelvic floor soften.
4. Imagery: with each exhale, bubbles drift down the left side toward the exit.

Dosage: hold 5–10 minutes or ~15–30 breaths. Common mistake: pulling knees so close you can’t breathe diaphragmically.

Success: pressure eases; urge to pass gas may increase; back/left ribs expand more freely.

Step 2 — Wind‑Relieving Pose (Apanasana, 1–2 minutes)
Goal: gently massage intestines and mobilize gas

1. Lie on your back and bring both knees toward the chest; wrap arms around shins.
2. Rock slowly side‑to‑side to massage the lower abdomen.
3. Inhale belly expansion into thighs; exhale imagining pockets of gas shrinking and moving on.

Dosage: 10–15 slow breaths. Regression: hold behind thighs if grabbing shins rounds your low back.

Success: abdomen feels softer, pressure decreases by ≥ 2/10, breath stays smooth.

Step 3 — Child’s Pose (Balasana, 2–3 minutes)
Goal: lengthen spine, open back/side ribs, and drop abdominal wall tension

1. Kneel, big toes together, knees comfortably apart; fold torso between thighs.
2. Arms forward (or by sides). Inhale into back and side ribs; exhale and let belly melt toward the floor.
3. Imagery: pelvis widening, spine lengthening, nervous system quieting on every exhale.

Dosage: 15–20 breaths. Regressions: cushion between calves/thighs; bolster under chest. Common mistake: tucking tail hard — keep sacrum broad and easy.

Success: deeper, easier inhales into back ribs; sense of calm; reduced abdominal guarding.

Step 4 — Seated Forward Rock (60–120 seconds)
Goal: modulate abdominal pressure when lying down isn’t practical

1. Sit with feet flat, knees apart; lean forward so belly rests lightly between thighs.
2. Rock gently forward/back in sync with the breath — inhale forward, exhale back (or vice versa), keep belly soft.
3. On each exhale, imagine pressure releasing downward like a valve opening.

Dosage: 12–20 rocks. Common mistake: bracing the abdomen; keep jaw/shoulders relaxed.

Success: immediate sense of decompression; easier, fuller exhale; possible urge to pass gas.

Step 5 — Diaphragmatic Breathing (3 minutes)
Goal: restore diaphragm motion and normalize abdominal tone

1. Supine or seated; one hand on belly, one on lower ribs.
2. Inhale through the nose 4–5 s — belly and side ribs expand first; chest lifts last.
3. Exhale 6–8 s — pelvic floor and abdominal wall soften; avoid drawing the navel in.

Dosage: 10–15 breaths. Success: belly moves more than chest; sigh of relief feeling; reduced pressure.

Step 6 — Gentle Post‑Meal Walk (5–10 minutes)
Goal: use the gastrocolic reflex to disperse gas and support transit

1. Walk at an easy pace, upright posture, belly relaxed (no belt/tight waistband).
2. Breathe naturally; avoid phone hunching and abdominal bracing.

Dosage: 5–10 minutes after meals. Success: gradual pressure relief; less evening bloating when done consistently.