Quick Guide

• Breath rhythm: 4–5 s inhale / 6–8 s exhale through the nose.
• Pressure/pain scale: ≤4/10 discomfort; avoid any movement that increases pain sharply.
• Stop signs: sudden severe chest pain, shortness of breath, dizziness — seek urgent medical care.
• Success indicators: reduced upper-left abdominal pressure, gurgling sounds, easier deep breathing.

Step 1 — Left-Side Lying with Knee Hug (5–10 minutes)
Goal: let gravity move gas downward from the splenic flexure toward the descending colon

1. Lie on your left side, knees bent, pillow between knees, head supported.
2. Gently hug knees toward the chest until you feel mild compression under the left ribs — avoid strain.
3. Breathe deeply into your left side ribs and belly, exhaling slowly to soften the abdomen.
4. Visualise gas moving down toward your pelvis with each breath.

Success: gradual pressure relief, subtle abdominal gurgles, softer left rib area.

Step 2 — Wind-Relieving Pose (Apanasana, 1–2 minutes)
Goal: rhythmically compress abdomen to mobilise trapped gas

1. Lie on your back; bring both knees toward the chest, hands on shins.
2. Inhale, easing the knees slightly away; exhale, draw them gently closer.
3. Option: rock side-to-side to massage the colon along its upper curves.

Success: increased abdominal movement, urge to pass gas.

Step 3 — Child’s Pose (Balasana, 2–3 minutes)
Goal: lengthen the spine, widen the pelvis, and soften diaphragm tension

1. Kneel on the floor, big toes touching, knees apart.
2. Fold forward, resting belly between thighs, arms forward or alongside body.
3. Breathe into your back and sides, imagining your pelvis widening and rib cage expanding outward.
4. With each exhale, visualise your nervous system quieting and abdominal wall melting toward the floor.

Success: feeling of decompression under ribs, easier breath in upper abdomen.

Step 4 — Soft-Ball Release Under Left Rib Cage (1–3 minutes)
Goal: mechanically release muscle tension over splenic flexure region

1. Lie face-down with a soft inflatable ball under the left rib cage (just below and inside the lower ribs).
2. Adjust so discomfort is mild (≤4/10) and you can breathe freely.
3. On inhale, feel belly and side ribs gently press into the ball; on exhale, let your weight melt down into it.
4. Shift position slightly to target tense spots.

Avoid: recent abdominal surgery, acute inflammatory conditions. Success: muscles soften, reduced rib pressure.

Step 5 — Gentle Walking (5–10 minutes)
Goal: stimulate gut movement and aid downward gas shift

1. Walk at a comfortable pace, swinging arms and keeping posture upright.
2. Breathe slowly through your nose, allowing belly to stay relaxed.

Success: gradual reduction in trapped sensation, lighter upper abdomen.