Quick Guide

• Breath rhythm: 4–5 s inhale / 6–8 s exhale, nasal if possible.
• Pressure/pain scale: ≤4/10 discomfort; avoid moves that sharply worsen pain.
• Stop signs: severe, sudden pain; blood in stool; fever; vomiting — stop and seek care.
• Success indicators: reduced pressure, audible gas movement, softer abdomen, freer breathing.

Step 1 — Left-Side Lying with Knee Hug (5–10 minutes)
Goal: allow gas to move from splenic flexure/upper colon toward descending colon

1. Lie on your left side with knees bent; place a pillow between knees and one under your head.
2. Gently draw knees toward chest until you feel a mild abdominal compression — keep breathing easily.
3. Breathe into your belly and side ribs; with each exhale, imagine your pelvic floor and belly softening.
4. Mental cue: “My belly and hips are soft; the pathway is open.”

Dosage: Hold 5–10 minutes. Common mistakes: pulling knees too tightly, holding breath. Success: gradual easing of pressure, gurgling, or urge to pass gas.

Step 2 — Wind-Relieving Pose (Apanasana, 1–2 minutes)
Goal: compress and decompress the lower abdomen to assist gas transit

1. Lie on your back; bring both knees toward your chest, hands on shins or backs of thighs.
2. On inhale, slightly ease the knees away to allow a full belly breath.
3. On exhale, gently hug the knees closer; avoid forcing them into your chest.
4. Option: rock side-to-side to massage the colon.

Dosage: 8–12 breath cycles. Common mistakes: clenching glutes, compressing too hard. Success: audible gut sounds, release of trapped gas.

Step 3 — Seated Forward Rock (1–2 minutes)
Goal: shift gas pockets with gravity while relaxing pelvic outlet

1. Sit on a chair, feet flat, knees apart.
2. Hinge forward from the hips, letting the belly rest between thighs without compressing hard.
3. Rock gently forward and back in sync with your breath.

Dosage: 12–20 rocks or 60–90 seconds. Common mistakes: rounding the spine too much, bracing abdominals. Success: reduced fullness, increased comfort.

Step 4 — Soft-Ball Abdominal Release (1–3 minutes/spot)
Goal: reduce abdominal wall guarding and stimulate motility

1. Use a soft inflatable ball or firm pillow; lie face-down with it under the belly or side where pressure is felt (avoid bony areas).
2. Keep discomfort ≤4/10; breathing must remain slow and smooth.
3. On inhale, feel the abdomen expand gently into the ball; on exhale, melt around it.
4. Shift position slightly to target different zones.

Dosage: 1–3 minutes per spot; total 4–6 minutes. Avoid with acute inflammatory conditions, pregnancy, recent abdominal surgery. Success: muscles soften, pressure eases.

Step 5 — Pelvic Floor Drop (Reverse Kegel, 1–2 minutes)
Goal: open the outlet for gas passage

1. Lie on your back with knees bent, feet flat.
2. Inhale into the belly and perineum, feeling the pelvic floor widen and descend (imagine the sit bones moving apart).
3. Exhale, maintain the openness — avoid lifting or tightening.
4. Keep glutes and thighs fully relaxed.

Dosage: 10–12 breaths. Common mistakes: squeezing anus, holding tension. Success: warmth/softness in pelvic region, easier gas release.

Step 6 — Gentle Walking (5–10 minutes)
Goal: stimulate peristalsis and let gas migrate naturally

1. Walk at an easy, rhythmic pace; keep posture upright, shoulders back.
2. Breathe through your nose, letting belly stay relaxed.

Success: gradual decrease in bloating and trapped sensation.