Yoga for Bloating During Perimenopause: Poses That May Help

Why your stomach feels different now

Many women in perimenopause notice that their abdomen feels fuller or more distended than it used to, often with very little change in what they are eating. Clothes fit differently. The discomfort comes and goes unpredictably. Some days are fine, and others leave you feeling uncomfortably swollen by midafternoon.

Bloating during perimenopause is real and has a biological basis. It is not about overeating or poor willpower. It is about how fluctuating hormones interact with your digestive system, and there are gentle, practical things you can do that help.

Why bloating happens during perimenopause

Estrogen and progesterone both influence the digestive system. Estrogen affects gut motility, the speed at which food and gas move through the intestines. When estrogen fluctuates, gut motility can slow or become irregular, leading to gas buildup and that characteristic distended feeling.

Progesterone has a relaxing effect on smooth muscle tissue, including the muscles of the gastrointestinal tract. When progesterone is high, digestion slows and gas is more likely to accumulate. Cortisol, which often runs higher during perimenopause due to sleep disruption and stress, also affects gut function and can trigger inflammation that contributes to digestive discomfort.

The gut-brain axis is sensitive, and the hormonal turbulence of perimenopause can genuinely disrupt digestion in ways that were not present before.

How yoga helps with bloating

Yoga addresses bloating through two primary pathways. First, gentle twisting and compression poses physically massage the abdominal organs and encourage peristalsis, the wave-like movement that moves gas and material through the digestive tract. Second, the slow, controlled breathing of yoga reduces cortisol and activates the parasympathetic nervous system, which is often called the rest-and-digest state. Digestion functions better in this state than in the stress-dominant sympathetic state.

Many women find that even a short yoga session specifically targeting the abdomen produces noticeable relief from bloating within 20 to 30 minutes. The effect tends to be most pronounced when the practice is done consistently rather than only on bad days.

Specific yoga poses for bloating

Seated spinal twists are among the most effective poses for digestive discomfort. From a seated position, twist gently to one side and hold for five to eight breaths, then repeat on the other side. The compression and release action helps move gas through the colon.

Knees-to-chest pose, lying on your back with both knees pulled toward your chest, applies gentle pressure to the lower abdomen and is specifically recommended for trapped gas. Rocking gently side to side in this position amplifies the effect.

Supported child's pose, with a bolster or folded blanket between your thighs and chest, compresses the lower abdomen in a sustained and calming way. Cat and cow movements, alternating between arching and rounding the spine on all fours, encourage peristalsis throughout the digestive tract.

Legs-up-the-wall pose is a passive inversion that reduces abdominal pressure and allows the digestive system to rest and reset. Five to ten minutes in this pose at the end of a session is particularly helpful.

What the research says

Research specifically on yoga for perimenopausal bloating is limited, but studies on yoga for irritable bowel syndrome and general gastrointestinal discomfort consistently find improvements in bloating, gas, and overall digestive comfort. The mechanisms are well understood: parasympathetic activation, gentle abdominal massage through movement, and reduction in stress hormones all contribute.

Studies on yoga and menopausal symptoms more broadly find reductions in the severity of many physical symptoms, including gastrointestinal complaints. Women who practice yoga regularly report less digestive discomfort alongside improvements in mood, sleep, and hot flash frequency.

Tips for getting started

For bloating specifically, practicing yoga on an empty or nearly empty stomach works best. Early morning before breakfast, or at least two hours after a main meal, is ideal. Practicing immediately after eating can initially make digestive discomfort worse before it improves.

A short, targeted 15 to 20 minute sequence focused on twists, compressions, and gentle movement is often more practical and effective for bloating than a full 60-minute class. Look for yoga videos labeled digestive yoga or yoga for bloating for ready-made sequences.

Hydration supports everything. Drinking enough water throughout the day helps move things through your system and reduces the severity of bloating generally.

How tracking your patterns helps

Bloating is often related to specific foods, times of day, or phases of the hormonal cycle. Keeping a simple log of when bloating is worst, what you ate, and whether you practiced yoga that day can help you identify your personal triggers and see whether consistent yoga is making a difference.

PeriPlan lets you log your symptoms and workouts together, making it easier to spot patterns across days and weeks. Over time, you may find that your bloating correlates with specific hormonal phases of your cycle, or that yoga days are consistently more comfortable. That information is useful for managing the symptom and for discussing it with your healthcare provider.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.