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The Best Sitting Yoga Poses to Relieve Bloating

Digestive problems are one of the many side effects of menopause that can disrupt your daily life. In addition to causing indigestion, constipation and cramps, the symptom might also leave you feeling full of hot air.

Although abdominal bloating is bothersome, you don't have to just put up with it. One of the best ways to relieve digestive problems is to practice yoga, if you get moving the chances are your gas will too. Keep reading to learn about the beneficial exercises you can perform without even having to stand up.

The best sitting yoga poses to relieve bloating

The Basics

Before you begin remember to where comfortable, loose-fitting clothing. (Jeans are a no no.) Also, avoid practising yoga immediately after eating, even if your full stomach is the reason you're bloated in the first place.

The Poses

The following positions focus on your digestive organs, which make them great for relieving bloated tummies.


 Start with the Hero Pose, a Common Yoga Posture

You'll need a yoga mat and a stack of folded blankets for this one. First adopt a traditional kneeling position before spreading your legs and allowing your buttocks to touch the floor. (Use the blankets to support you if this feels uncomfortable.) Place your hands on top of your knees, with your palms exposed. Sit tall, elongate your spine, and breathe deeply. Hold this pose for up to two minutes.


 For the Head-to-Knee Bend

Begin by sitting on the floor with your legs extended flat out in front of you. Bend your left leg and pull it in towards you until your left foot is tucked into your right thigh. Next stretch your arms upward, elongating the spine, before bending at the waist until your face is pressed into your right leg. Hold this pose for one minute, before switching legs.


 Lastly, Try the Sitting Twist

This last position also starts with you sitting on the floor with both legs stretched out in front. Bend your right leg until your right heel is tucked beneath your buttocks and your right knee is extended out to the right. Next, bend your left leg and bring it across to the right leg, using your right arm to cradle it. Place your left hand on the floor for support, and twist your torso to the left. Maintain this pose for ten to 15 seconds, and then switch sides.

The Results

All of these poses will promote healthy digestion, which will in turn reduce the creation of new gases and encourage existing gases to move faster through your digestive tract.

More Information about Digestive Problems during Menopause

When estrogen declines during menopause, it allows the body to increase production of cortisol, a hormone which slows digestion. Follow the link to learn more about digestive problems during menopause.

Top 3 Causes of Digestive Problems in Women

Menopausal digestive problems can greatly impact your daily life. Learn more about the causes here.

Treating Irritable Bowel Syndrome during Perimenopause

Irritable bowel syndrome is frustrating enough, but the menopause transition can make symptoms even worse. Find suggestions for relief here.

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  • Shin, Fukudo. "Role of corticotropin-releasing hormone in irritable bowel syndrome and intestinal inflammation". Journal of Gastroenterology. 2007, Tokyo, Japan.
  • Aim for Health.(n.d)."Digestive Problems". Retrieved from