7 Yoga Poses to Help You Beat Belly Bloat

Sometimes drinking a glass of water may not eliminate belly bloat, but that doesn’t mean you have to sit in discomfort for hours. You can use simple yoga poses to beat belly bloat.

Yoga poses improve circulation, which consequently helps release gas and fluid buildup. The next time you feel bloated, do some of these anti-bloating yoga poses below.

1. Crescent Lunge

This pose opens the front of your body by stretching the stomach and psoas muscles. You may want to do it regularly, if you have a desk job.

How to perform:

  • Kneel on one knee and then keep other foot in front with its knee bent at 90 degrees.
  • Move your hips and torso forward without moving the knee that’s on the floor.
  • Keep your lower back slightly arched and stomach stretched out in front.
  • Lift both hands over your head and hold the pose for at least 20 seconds for each side.

Crescent lunge pose

2. Knees Hugged to Chest

Doing this pose may help eliminate bloating and gas pain.

How to perform:

  • Lie on your back and then bend both knees.
  • Grab your shins with both hands and then pull your knees as close to your chest as possible.
  • Hold the stretch for 20 seconds and then release and repeat.

knees hugged chest pose

3. Upward Facing Dog

This popular pose will remove the bloat out of your belly by stretching your stomach.

How to perform:

  • Lie face down on a yoga mat and then place your palms beside your lower belly.
  • Lift your head and torso off the floor and then straighten your arms.
  • Keep your shoulder joint fully extended and then hold the stretch for 20 to 30 seconds.
  • Remember to breathe deeply while holding this stretch.

Upward facing dog pose

4. Bow Pose

The bow pose will help relieve gas by stretching your stomach and putting pressure on it.

How to perform:

  • Lie face down on a yoga mat and then bend your knees and bring your heels above your butt.
  • Grab your ankles tightly with each hand. Pull your feet toward your back and then lift your chest and thighs off the floor. Such that only your hips and lower stomach are resting on the floor.
  • Hold the stretch for 20 seconds then rest and repeat.

Bow pose for bloating

5. Child’s Pose

You may have tried this pose before, even if you’re not into yoga. It offers the same benefits as the knees hugged to chest.

How to perform:

  • Kneel on a yoga mat with your knees close together and then rest your butt on your heels.
  • Bend your torso forward until your stomach rests on your thighs.
  • Extend your hands forward as far as possible and then hold the stretch for 30 seconds. Repeat three times.

7 Yoga Poses to Help You Beat Belly Bloat

6. Seated Spinal Twist

Twisting your torso while doing this pose helps beat the bloat and eases the pain.

How to perform:

  • Sit on the floor and then bend the left knee and rest its outer thigh on the floor.
  • Lift the right foot over the left one and rest it on the floor.
  • Place your left elbow over the right foot and then twist your torso to the right as much as flexibility allows.
  • Hold the stretch for 20 seconds and repeat the movement on the opposite side.

Spinal twist yoga pose

7. Corpse Pose

Instead of rolling on your couch due to belly bloat do the corpse pose. It’s quite simple.

How to perform:

  • Lie on your back and then rest your hands on the side. Keep your feet flat on the floor.
  • Stay in that position for three to five minutes.

Corpse pose for bloating

Images via Getty


Vincent T
Vincent T2 months ago

Thank you

Amparo Fabiana C
Amparo Fabiana C2 months ago

Thank you, great poses.

lynda l
lynda leigh2 months ago

will try these....

Dennis H
Dennis Hall2 months ago


Kathy K
Kathy K2 months ago


Sonia M

Thanks for sharing

Ben O
Ben O2 months ago

I could do a few of those poses, thanks!

Leo C
Leo C2 months ago

Thank you for sharing!

Janet B
Janet B2 months ago


Janis K
Janis K2 months ago

Thanks for sharing.