Yoga For Perimenopause

3 Life Changing Yoga Poses To Help You During Perimenopause and Menopause

Perimenopause and menopause mark significant phases in a woman's life, characterized by a series of profound changes that can affect her physically, emotionally, and mentally.

Perimenopause, the transitional period leading up to menopause, typically begins in a woman's 40s but can start as early as the mid-30s.

During this time, fluctuating levels of estrogen and progesterone can cause irregular menstrual cycles, hot flashes, night sweats, sleep disturbances, mood swings, and a variety of other symptoms.

Menopause itself is diagnosed after 12 consecutive months without a menstrual period, signifying the end of reproductive fertility. This natural biological process brings its own set of challenges, including continued hot flashes, vaginal dryness, weight gain, and an increased risk of osteoporosis.

Amidst these transitions, many women seek out strategies to manage their symptoms and enhance their quality of life.

Here, yoga emerges as a holistic and empowering approach. Yoga, with its ancient origins and comprehensive benefits, offers more than just physical exercise; it provides a pathway to balance and harmony within the body and mind.

Its practices encompass a range of physical postures (asanas), breathing techniques (pranayama), and meditation (dhyana), making it a multifaceted tool for addressing the various symptoms experienced during perimenopause and menopause.

Yoga’s gentle yet effective nature makes it particularly suited for this stage of life. The physical postures can help alleviate some of the discomfort associated with physical changes, such as stiffness and joint pain, by improving flexibility, strength, and circulation.

Meanwhile, the focus on breathwork and meditation can offer much-needed relief from emotional and psychological symptoms, reducing stress, anxiety, and mood fluctuations. By promoting a deeper sense of inner calm and mindfulness, yoga assists women in navigating the emotional rollercoaster that can accompany these hormonal changes.

In this blog post, we will explore three life-changing yoga poses specifically chosen for their efficacy in supporting women through perimenopause and menopause. Each pose has been selected not only for its physical benefits but also for its ability to foster emotional well-being and resilience during this pivotal time.

Whether you're new to yoga or looking to deepen your practice, these poses can be integrated into your routine to help manage symptoms, boost your mood, and improve your overall quality of life during perimenopause and menopause.

Join us as we uncover the power of yoga in transforming this transitional period into a journey of self-discovery and wellness.

The Benefits of Yoga During Menopause

The menopausal transition, while a natural phase of life, can be fraught with discomfort and challenges. However, yoga emerges as a beacon of hope, offering holistic benefits that extend beyond mere physical fitness.

This ancient practice, rooted in the cultivation of balance and harmony between the body and mind, stands as an invaluable resource for women navigating the complexities of menopause.

Supporting Hormonal Balance

One of the hallmark challenges of menopause is the fluctuation of hormones, particularly estrogen and progesterone, which can lead to a host of symptoms ranging from hot flashes to mood swings.

Yoga, with its gentle postures and emphasis on mindfulness, plays a significant role in supporting the body's natural rhythms and promoting hormonal balance.

Certain yoga poses, especially those involving twists and inversions, are thought to stimulate the endocrine system, encouraging the glands to maintain homeostasis. This can have a moderating effect on hormonal fluctuations, providing a sense of stability and ease during a time of transition.

Furthermore, the meditative aspects of yoga encourage a deeper connection with the body, allowing women to attune more closely to their physiological changes. This heightened awareness can foster a more compassionate and understanding relationship with the body's natural processes, including those of menopause.

Stress Reduction and Emotional Well-being

Stress exacerbates menopausal symptoms, creating a cycle that can feel difficult to break. Yoga's integrative approach, however, offers a powerful antidote. Pranayama, or breathwork, is a core element of yoga that has been shown to significantly reduce stress levels.

Deep, controlled breathing activates the parasympathetic nervous system, promoting relaxation and mitigating the body's stress response. By incorporating pranayama into daily practice, women can alleviate stress, decrease anxiety, and improve mood, making the menopausal transition more manageable.

Yoga's meditative practices also contribute to emotional well-being. Meditation encourages mindfulness — a state of being fully present and engaged in the moment without judgment.

This mindfulness can help women manage the emotional ups and downs of menopause, fostering a sense of peace and contentment amidst change.

Research Findings on Yoga's Effectiveness

The benefits of yoga for menopausal symptom relief are not just anecdotal; they are backed by research. Studies have revealed that women who engage in a regular yoga practice experience fewer and less intense hot flashes.

Additionally, yoga has been linked to improved sleep quality among menopausal women, a significant benefit given the prevalence of sleep disturbances during this time.

A systematic review published in the Journal of Mid-life Health highlighted yoga's positive effects on psychological health, including reductions in stress, anxiety, and depression among menopausal women.

Another study found that yoga helped increase levels of GABA, a neurotransmitter associated with mood regulation, suggesting a neurochemical basis for yoga’s mood-enhancing effects.

In conclusion, yoga represents a comprehensive tool for managing menopause symptoms, offering support for hormonal balance, stress reduction, and overall well-being. Its blend of physical postures, breathwork, and meditation provides a multifaceted approach to health that addresses the complex needs of women during this transitional phase.

By integrating yoga into their wellness routine, women can empower themselves to navigate menopause with grace, resilience, and vitality.

Preparing for Yoga Practice

Embarking on a yoga practice during menopause can be a source of strength and comfort, but starting off on the right foot is key to ensuring its effectiveness and enjoyment. Here are valuable tips on how to create a safe and comfortable yoga space, along with recommendations on the best times for practice and the essential equipment you might need.

Creating a Safe and Comfortable Yoga Space

  • Choose a Quiet Location: Select a space in your home where interruptions are minimal. This could be a dedicated room or a quiet corner in a larger room. The goal is to have a peaceful area that allows for focus and relaxation.
  • Ensure Adequate Space: Make sure the area is spacious enough to accommodate your yoga mat and allows you to stretch your arms and legs freely in all directions. A cramped space can limit your movements and distract from your practice.
  • Control the Ambiance: The atmosphere of your yoga space can significantly impact your practice. Consider soft lighting, such as natural light or dimmable lamps, to create a calming environment. You may also want to include elements like candles or incense to engage your senses and enhance relaxation.
  • Minimize Distractions: Keep your yoga space clutter-free. Remove any unnecessary items that could draw your attention away from your practice. Turning off electronic devices or setting them to do not disturb mode can also help maintain a tranquil environment.

Recommendations for When to Practice

  • Listen to Your Body: The best time for yoga is when your body feels most receptive. For some, morning practice helps set a positive tone for the day, while others might prefer an evening session to unwind before bed.
  • Consider Your Symptoms: If you're using yoga to manage specific menopause symptoms, tailor your practice time accordingly. For instance, gentle stretches and relaxation techniques in the evening can help alleviate insomnia.
  • Be Consistent: Try to practice at the same time each day to establish a routine. Consistency reinforces the habit, making it easier to integrate yoga into your daily life.

What Equipment May Be Needed

  • Yoga Mat: Choose a mat with good grip and enough cushioning to support your joints. A quality mat can provide stability for your poses and enhance your overall practice.
  • Props: Depending on your flexibility and the type of yoga you practice, props like yoga blocks, straps, and bolsters can be incredibly helpful. These tools can aid in alignment, deepen stretches, and provide support in more challenging poses.
  • Comfortable Clothing: Wear breathable, stretchy clothing that allows for a full range of movement. Comfort is key, so opt for fabrics that feel good against your skin and fit well without being too tight or too loose.
  • Water Bottle: Staying hydrated is important, especially during physical activity. Keep water nearby to sip before, during, and after your practice.

Preparing for your yoga practice with these considerations in mind can significantly enhance your experience, making it safer, more comfortable, and more enjoyable. By creating a conducive environment, choosing the right time for practice, and equipping yourself with the necessary tools, you set the stage for a fruitful and fulfilling yoga journey through menopause.

3 Life-Changing Yoga Poses

Balasana (Child’s Pose)

Description and Instructions:
Balasana, or Child’s Pose, is a resting pose that embodies the essence of turning inward and seeking comfort. To enter Balasana, start by kneeling on your yoga mat with your toes together and knees hip-width apart.

Exhale and lower your torso between your knees, extending your arms forward along the mat with palms facing down. Allow your forehead to gently touch the ground. Relax your shoulders toward the ground, feeling a gentle stretch along your back, and breathe deeply.

Stay in this position for as long as needed, focusing on deep, soothing breaths that expand the back of your torso with each inhalation.

Balasana is excellent for relaxation and stress relief. By encouraging a state of surrender and receptivity, it helps release tension in the body and mind.

The pose gently stretches the lower back, hips, thighs, and ankles, easing lower back pain – a common complaint during menopause.

The forward bend also promotes a calming effect on the brain, making it beneficial for those suffering from anxiety or mental fatigue.

Supta Baddha Konasana (Reclining Bound Angle Pose)

How to Perform and Modifications:
Supta Baddha Konasana, or Reclining Bound Angle Pose, begins with sitting on the floor and bringing the soles of your feet together, letting your knees fall open to both sides.

Carefully lean back, using your hands to support you as you lie down on your back. If needed, place cushions or folded blankets under your knees for support and under your head if your neck feels strained. Allow your arms to relax at your sides, palms facing up.

Close your eyes and focus on deep, even breaths, fully experiencing the opening in your hips and chest.

This pose is a boon for reducing anxiety and relieving symptoms of hot flashes, common issues during the menopausal transition. The open position of the hips encourages the release of tension and fosters a grounding sensation.

The reclined posture aids in lowering heart rate, which can help improve sleep quality. Its restorative nature makes it an ideal practice for promoting relaxation and emotional well-being.

Viparita Karani (Legs-Up-The-Wall Pose)

Guide to the Pose:
Viparita Karani, or Legs-Up-The-Wall Pose, is a gentle inversion that brings numerous benefits. Start by setting up a cushion or folded blanket about 5 to 6 inches away from a wall. Sit sideways on the right end of the support, with your right side against the wall.

Exhale, and in one smooth movement, swing your legs up onto the wall and your shoulders and head lightly down onto the floor. The front of your torso should gently arch from the pubis to the top of the shoulders. \

Keep your sit bones as close to the wall as is comfortable for you. Allow your hands to rest openly at your sides, and focus on deep, rhythmic breathing.

Viparita Karani is celebrated for its role in hormonal balance and calming the nervous system.

This pose allows gravity to aid the return of blood flow towards the heart, which can help regulate blood pressure and soothe tired legs. Its inverted nature helps facilitate a gentle release of hormones, contributing to balance and mood stabilization.

Additionally, practicing this pose before bed can alleviate insomnia and ease mood swings, providing a tranquil transition to sleep.

Each of these poses offers unique benefits that can significantly enhance the quality of life during perimenopause and menopause.

Incorporating Balasana, Supta Baddha Konasana, and Viparita Karani into your yoga practice provides not only physical relief but also emotional and psychological support, fostering a sense of harmony and well-being through this significant life transition.

Integrating Yoga into Menopause Management

Integrating yoga into your menopause management strategy can be a deeply empowering and effective approach, offering relief and support through the physical and emotional changes of this life stage.

Establishing a regular yoga practice tailored to your needs during menopause involves understanding your body's signals and adapting your practice accordingly.

Here are suggestions and advice to help you build and maintain a yoga routine that resonates with your unique menopausal experience.

Building a Regular Yoga Practice

  • Start with Gentle Sessions: If you're new to yoga or adapting your practice for menopause, begin with gentle sessions. Focus on poses that encourage relaxation, flexibility, and stress relief. Restorative and Yin yoga classes are excellent options that prioritize slow movement and deep stretching.
  • Create a Routine: Consistency is key in establishing any new habit, especially a yoga practice. Set a specific time each day for yoga, even if it's just for 10-15 minutes. This consistency helps develop a routine and signals to your body and mind that it's time to slow down and focus inward.
  • Incorporate a Variety of Practices: Yoga offers a vast array of styles and practices, each with its own benefits. Include a mix of dynamic sessions, such as Vinyasa for cardiovascular health and strength, along with more meditative practices like Hatha or Kundalini to balance the endocrine system and manage stress.
  • Join a Class or Group: Being part of a yoga class or group provides structure, motivation, and support. Look for classes specifically designed for menopause or women’s health, as these will be tailored to your needs. Instructors can provide modifications and advice to enhance your practice.
  • Use Resources: Leverage books, online videos, and apps dedicated to yoga during menopause. These resources can offer guidance, routines, and insights to deepen your understanding and commitment to yoga as part of menopause management.

Listening to Your Body and Adjusting Poses

  • Honor Your Body’s Signals: Menopause can affect daily energy levels and physical comfort. Be mindful of how you feel each day and adjust your yoga practice accordingly. If you're experiencing fatigue, opt for a restorative session rather than a vigorous one.
  • Modify Poses for Comfort and Safety: Use props like blocks, straps, and bolsters to modify poses. Props can provide support, deepen stretches, or make challenging poses more accessible. For instance, placing a bolster under your back in Supta Baddha Konasana can relieve strain and enhance the pose's benefits.
  • Focus on Breathwork: Pranayama, or yogic breathing, is particularly beneficial during menopause for managing hot flashes and anxiety. Incorporate breathing exercises into your practice, focusing on deep, controlled breaths to help regulate your body's response to stress.
  • Be Patient and Compassionate with Yourself: Some days, your yoga practice might not go as planned, and that’s okay. Menopause is a time of transition, and your practice should reflect compassion and patience toward yourself. Celebrate the effort, not just the execution.
  • Consult with Healthcare Professionals: If you have specific health concerns related to menopause, consult with a healthcare professional or a yoga therapist. They can offer personalized advice on integrating yoga into your menopause management plan safely and effectively.

By thoughtfully integrating yoga into your menopause management strategy, you can create a powerful tool for enhancing your well-being.

Tailoring your practice to your changing needs will help you navigate this significant life transition with grace, strength, and serenity.

Complementary Practices

While yoga serves as a powerful foundation for managing menopause symptoms, adopting a holistic approach that incorporates complementary practices can enhance your overall well-being during this transitional phase.

Meditation, proper nutrition, and hydration play pivotal roles in creating a comprehensive menopause management strategy, addressing both the physical and emotional aspects of this life stage.


Meditation, much like the meditative aspects of yoga, offers profound benefits for mental and emotional health, particularly during menopause.

Regular meditation practice can significantly reduce stress and anxiety levels, helping to mitigate some of the psychological challenges of menopause such as mood swings and insomnia.

Starting or ending your day with a meditation session can provide a sense of calm and balance, aiding in emotional regulation throughout the day.

Mindfulness meditation, in particular, encourages a compassionate, non-judgmental awareness of the present moment, which can be incredibly beneficial for navigating the ups and downs of menopause with grace.

Proper Nutrition

Nutrition plays a critical role in managing menopause symptoms. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help stabilize energy levels and support overall health.

Certain foods, such as soy products, flaxseeds, and fish rich in omega-3 fatty acids, have been shown to have a positive effect on menopausal symptoms, including hot flashes and bone density.

Conversely, reducing caffeine, alcohol, and spicy foods can help alleviate some common discomforts of menopause. Consulting with a nutritionist who specializes in women's health can provide personalized dietary recommendations tailored to your specific needs during menopause.


Staying well-hydrated is crucial for overall health, but it becomes even more important during menopause. Hormonal changes can lead to dry skin and mucous membranes, exacerbating feelings of discomfort.

Adequate water intake can also aid in weight management, an area of concern for many women during menopause due to hormonal shifts affecting metabolism.

Aim for at least eight glasses of water a day, and consider incorporating hydrating foods into your diet, such as cucumbers, melons, and berries, to boost your hydration levels. We recommend the Crystal Glass Water Bottle to keep by your side to help you remember to keep on top of your hydration.

Encouraging a Holistic Approach

Adopting a holistic approach to menopause management recognizes the interconnectedness of physical, emotional, and mental health. By combining yoga with meditation, proper nutrition, and ample hydration, you create a robust support system for navigating the challenges of menopause.

This comprehensive strategy not only addresses the immediate symptoms but also contributes to long-term health and well-being.

It's essential to listen to your body and adjust these practices as needed, reflecting the dynamic nature of menopause.

What works well one month may need tweaking the next. The key is to remain flexible, open, and compassionate towards yourself as you move through this significant life phase.

By integrating these complementary practices into your menopause management plan, you empower yourself to face this transition with resilience, vitality, and a deeper sense of harmony within your body and mind.

Throughout this exploration of yoga as a natural and holistic approach to managing menopause and perimenopause symptoms, we've uncovered the profound benefits that yoga holds for women navigating this transition.

The tailored poses discussed not only offer physical relief from common symptoms but also provide a sanctuary for emotional and mental well-being during a period characterized by change.

Yoga, with its unique blend of physical postures, breathwork, and meditation, emerges as an essential component of a comprehensive self-care routine for menopause and perimenopause management. 

Its ability to support hormonal balance, reduce stress, and improve overall quality of life positions yoga as a vital practice for women seeking natural remedies during these phases.

Remember, yoga is one part of a larger self-care strategy. Incorporate complementary practices such as meditation, proper nutrition, and hydration into your routine for a holistic approach to menopause management.

Your body will be your best guide through this process. Pay attention to how different poses and practices make you feel and adjust accordingly. Self-compassion and flexibility in your approach are key.

By adopting these yoga poses and practices as part of your comprehensive self-care routine, you equip yourself with powerful tools for navigating the challenges of menopause and perimenopause. 

The path through this significant life transition can be one of growth, discovery, and renewal, with yoga serving as a trusted companion every step of the way.

Share your yoga experiences with us. Comment below!

Have you tried any poses yet?


Warm wishes, Cat x


Oh and just a heads up! This post may contain affiliate links. If you use these links to buy something, I might earn a small commission at no extra cost to you. Thanks so much for supporting my blog! x
Back to blog

Leave a comment

Please note, comments need to be approved before they are published.