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Top 5 Yoga Poses to Get Rid of Belly Bloat

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Ever wake up and just feellll like your bloat was seriously out of control?

Yeah, we’ve all been there girl. Perks of being a woman they say!

But, we don’t have to suffer from belly bloat forever. Aside from nutritional supplements and food consumption, we can turn to yoga and practice a few postures each day that will allow us to get rid of belly bloat.

Things You Can Eat or Drink to Get Rid of Belly Bloat

  • Fennel Seeds
  • Coriander Seeds
  • Cumin Seeds
  • Apple Cider Vinegar
  • Lemon Water
  • Green Tea
  • Asparagus
  • Almonds
  • Any Greens/Foliage
  • Broccoli
  • Sauerkraut
  • Kimchi
  • Blueberries
  • Strawberries
  • Seaweed
  • Melons
  • Cucumber
  • Apples
  • Oatmeal
  • Ginger

If the above fails, or you want to attack your belly bloat from all angles, then the following yoga poses in this guide will be super helpful for you.

Also, if you want a downloadable PDF guide of a sequence you can use when you’re bloated, don’t forget to check the bottom of the post!

Looking for more yoga posts? Check out these posts below:

Best Yoga Poses to Get Rid of Belly Bloat

Belly bloat can be caused by any number of things. It could be something you ate, something you drank, sickness, or something you were around.

Typically, it’s usually related to your food or drinking habits.

You may have a slight allergic reaction to something or intolerance that you’re not aware of. If you’re interested in finding out what foods or other things you might be allergic to or even have a sensitivity too, you might want to take a food sensitivity test.

EveryWell has a food sensitivity kit that you can take that gives you a look into what foods you may have reactions too.

These types of tests are super helpful so you can know how to adjust your food intake to keep from getting bloated or so you know how to prepare yourself to beat any bloat that you might get.

Try These Yoga Poses to Get Rid of Belly Bloat

These poses are great for beating belly bloat because they are doing some sort of twisting or compression motion on the intestinal tract.

Twisting and compression are what helps to move things along in your intestines to keep it from being stuck.

ALSO… make sure you’re drinking plenty of water so that you’re not constipated or bloated from dehydration.

1 Standing Forward Fold (Uttanasana)

If you’re feeling particularly poofy try doing a few forward folds throughout the day. The bending motion can help to get your intestines moving and things from being stuck.

Often times if we’re not drinking enough water we can feel bloated and constipated. A simple forward fold can help to massage things along.

To get some extra squishing going on you can take your hands and grab your elbows and slowly sway side to side. This will help to hit different parts of the intestinal tract just in case a simple forward fold doesn’t cut it.

2 Cat / Cow Pose

In the event that you need a little more movement, performing several repetitions of Cat and Cow can help to get rid of belly bloat. These two poses help to move the abdominal area and will coax the digestive tract to keep things moving.

It can also help to increase your metabolism which would keep things moving in your digestive system as well.

Try performing at least 10 rounds of Cat/Cow and follow your breath. If you can, try slowing your breathing so you’re not trying to do these in rapid succession.

3 Childs Pose (Balasana)

Collapsing over the digestive area is a great way to massage your insides without actually using your hands. If you’re feeling uncomfortable and really bloated I would rest in Child’s Pose for as long as you feel like.

Like I said before, the squishing of the intestines actually encourages them to keep things moving.

For this pose, you can actually take your hands and walk them over to the left and right to get some side crunching going on. This will squeeze the outer edges of the intestines just in case things are stuck on the outer curves.

4 Seated Twist (Ardha Matsyendrasana)

Ahhh, the twisting poses! These are super amazing to help you get rid of that stubborn belly bloat.

Start twisting it up and feel relief. Your intestines will thank you for giving them a little wring. It also helps to get any toxins that are sitting stagnant in your intestines out into the *ahem* poo and then safely evacuated out of your body.

Did you know that bad bacteria and toxins can cause you nasty belly bloat issues? No?

Well, they can! That’s why probiotics and probiotic foods like yogurt, kefir, sauerkraut, and kimchi are great for your intestines and keeping your digestion in tip-top shape.

5 Triangle Pose (Utthita Trikonasana)

Trikonasana (or Triangle Pose) is another great pose for helping you to reduce bloating. You’ll be doing a gentle twist when you’re in the full pose.

The side bend portion of this pose gives your intestines a little squish. If you want to really increase the squish you can do a revolved triangle pose (like this here). Either way, doing Triangle Pose is really great for beating belly bloat and keeping your intestines moving.

Try to stay in the posture on each side for 5 or more breaths to really help your digestion so you can get rid of belly bloat.

Bonus Yoga Pose to Get Rid of Bloating

6 Supine Twist (Supta Matsyendrasana)

The reclined twist pose stretches the back muscles and glute area. It’s a very lovely little twisting pose. I usually add this at the end of every practice (I have lower back issues though).

It helps to massage the back and hips as well as massage the abdominal organs. The twisting helps to encourage blood to flow to your digestive organs. This is what helps to get things moving and to keep you from having belly bloat.

If you’re already bloated though, laying down in reclined twist will help you to reduce bloating.

Can Yoga Get Rid Of Belly Bloat?

It’s totally possible for yoga to help minimize your belly bloat, but you also have to be conscious of whether your bloat is food-related too.

These poses can help alleviate any issues you might be having and help to minimize the appearance and discomfort from belly bloat.

Click the Image Below to Download your PDF!

yoga sequence containing the yoga poses in this post


Things You Might Need for A Home Yoga Practice:

  • Yoga Mat – because using just a blanket or the floor proves a bit more difficult in the beginning
  • Yoga block – these are super helpful if you can’t quite reach the ground OR if you want to get a deeper stretch in some poses
  • Blanket – yoga blankets are great for those relaxing poses that I’ll talk about in another post (stay tuned)
  • Yoga Strap – if you can’t quite do a pose (like reach your feet in seated forward fold) a strap comes in mighty handy to help you still do the pose properly without sacrificing your alignment
  • Meditation cushion – meditation has been proven to lower stress levels, so having a meditation cushion makes it a bit comfier and helps to elevate your hips
  • Bolster – same as the blanket, but this allows you to relax back onto the bolster so you can relax deeper into the poses you’re doing that might need or warrant a bolster


 Don’t forget to pin this post for later!

woman doing downward facing dog yoga pose

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