Navigating Perimenopause and Menopause with Yoga: A Holistic Approach
Menopause isn’t just a biological milestone — it’s a whole-life transition. The hormonal shifts can bring hot flushes, restless nights, mood swings, and a sense that your body, mind, and emotions are playing by new rules. For many of us, it’s a season that feels unsettling and, at times, exhausting.
But menopause can also be a profound invitation to slow down, listen more closely to our bodies, and re-connect with ourselves in ways we may have neglected. One powerful ally in this journey? Yoga — a holistic practice that nurtures the mental, emotional, physical, and spiritual aspects of our well-being.
By weaving yoga into your daily life, you can soothe symptoms, restore balance, and tap into an inner steadiness that helps you navigate this chapter with grace.
Understanding Menopause and Its Symptoms
Menopause marks the natural end of menstruation, usually occurring between the ages of 45 and 55. It’s triggered by a decline in estrogen and progesterone, which play key roles in regulating everything from mood to bone health.
These hormonal changes can bring a mixed bag of symptoms, including:
Hot flushes and night sweats – sudden waves of heat that can leave you flustered and fatigued.
Mood swings and irritability – emotional shifts that can feel like you’re riding a rollercoaster.
Sleep disturbances – difficulty falling or staying asleep, which can drain energy and resilience.
Brain fog – moments of forgetfulness or lack of focus.
Aches, joint stiffness, and changes in muscle tone – making daily movement feel harder.
While these are common, they’re not something you simply have to “put up with.” Proactive symptom management isn’t indulgent — it’s essential for protecting long-term health, emotional well-being, and quality of life.
The Yogic Approach to Menopause
Yoga is more than stretching on a mat — it’s a philosophy for living with awareness, compassion, and presence. In yogic tradition, life is seen as a series of natural transitions, each with its own lessons. Menopause is one such transition, inviting us to embrace change rather than resist it.
Through its physical postures (asana), breathing techniques (pranayama), and meditation practices, yoga helps us:
Reconnect with our bodies — learning to work with, not against, our new rhythms.
Build inner strength — fostering resilience, patience, and emotional steadiness.
Release tension — both physical stiffness and the mental load we often carry.
Cultivate acceptance — shifting from frustration to curiosity about this new stage.
For example:
Asana can ease joint stiffness, strengthen bones, and improve circulation.
Pranayama can calm the nervous system, reducing anxiety and regulating body temperature.
Meditation can quiet a busy mind, helping you sleep better and feel more grounded.
Practical Yoga Tools for Menopause Management
You don’t need to be an advanced yogi to reap the benefits. A few consistent, tailored practices can make a world of difference.
Yoga Poses for Menopause Relief:
Supported Bridge Pose (Setu Bandhasana) – opens the chest, soothes fatigue, and improves circulation.
Legs-Up-the-Wall Pose (Viparita Karani) – deeply calming for the nervous system and aids sleep.
Child’s Pose (Balasana) – gently stretches the back, hips, and thighs while inviting rest.
Breathing Techniques:
Alternate Nostril Breathing (Nadi Shodhana) – balances energy, reduces anxiety, and improves focus.
Cooling Breath (Sitali Pranayama) – can help manage hot flushes by lowering body temperature.
Meditation Practices:
Guided visualisations focused on self-compassion.
Simple mindfulness: noticing the breath, sensations, and thoughts without judgment.
Tips for Building Your Routine:
Aim for 10–20 minutes daily rather than occasional long sessions.
Use props — cushions, bolsters, or chairs — to make poses comfortable.
Practice in a quiet, uncluttered space where you feel safe and relaxed.
Menopause is not a slow fade — it’s a transformation. By integrating yoga into your life, you can navigate the shifts in body and mind with more steadiness, strength, and self-awareness.
Let yoga be your sanctuary: a space to breathe through hot flushes, move with ease despite stiffness, and quiet the mind when sleep feels far away. In doing so, you’ll not only ease symptoms but also uncover a deeper sense of resilience and grace.
This chapter is yours to shape. With yoga as your ally, you can move through menopause not just managing — but truly blooming again.
