Do you know that regular yoga practice can significantly reduce hot flashes, sleep disturbances, and anxiety in menopausal women, without a single pill?
Menopause brings a tidal wave of changes—physically, mentally, and emotionally. While it’s a natural biological transition, the discomfort it brings often feels anything but “natural.” The good news? You don’t have to suffer through it in silence.
Yoga, when practiced gently and consistently, has been shown to support hormone balance, calm the nervous system, and ease many common menopausal symptoms like mood swings, joint stiffness, and fatigue.
In this guide, you’ll discover 9 gentle yoga poses tailored specifically to help you navigate menopause with greater ease, grace, and energy.
Let’s walk through these healing postures together, with step-by-step instructions and benefits for each.
Table of Contents
What Can Happen After 30 Days of Gentle Yoga for Menopause Relief
| Benefit | What You May Notice |
|---|---|
| Reduced Hot Flashes | Less frequent or less intense hot flashes, especially during nighttime. |
| Better Sleep Quality | Falling asleep faster and waking up less during the night. |
| Improved Mood & Emotional Stability | Fewer mood swings, reduced anxiety, and a more grounded sense of well-being. |
| Increased Flexibility & Mobility | Easier movement in hips, back, and joints with less stiffness. |
| Lower Stress Levels | A calmer mind and better response to daily stressors due to deep breathing and movement. |
| Enhanced Body Awareness | Greater connection with physical and emotional cues during menopause. |
| More Energy & Less Fatigue | Feeling more refreshed, especially in the mornings or after rest. |
| Hormonal Support & Balance | Subtle improvements in hormonal symptoms due to nervous system regulation. |
| Daily Routine That Supports Healing | A nurturing habit that helps you feel more in control of your health and body changes. |
Do’s & Don’ts for Practicing Yoga During Menopause
| Do’s | Don’ts |
|---|---|
| Practice regularly—even short sessions make a difference. | Don’t force your body into deep stretches or difficult poses. |
| Use props like cushions or bolsters for added support. | Don’t ignore discomfort—pain is a signal, not a challenge. |
| Focus on slow, deep breathing to calm your nervous system. | Don’t rush through the practice—gentle yoga thrives on slowness. |
| Listen to your body and adjust poses as needed. | Don’t compare your flexibility or progress with others. |
| Create a peaceful environment for your yoga sessions. | Don’t practice in a noisy or chaotic setting if avoidable. |
| Stay hydrated before and after your session. | Don’t hold your breath during poses—it increases tension. |
| Consult your doctor if you have underlying health issues. | Don’t skip warm-ups or jump into poses without preparation. |
9 Yoga Stretches to Heal Menopause
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
How to Do:
- Lie on your back.
- Bring the soles of your feet together and allow your knees to fall open.
- Use cushions under your thighs for support.
- Rest your hands on your belly or by your sides.
- Stay here for 5–10 minutes, breathing slowly.
Why It Helps:
This restorative pose calms the nervous system, soothes anxiety, and supports hormonal regulation. It’s excellent for easing pelvic tension and calming a racing mind before bed.
2. Viparita Karani (Legs-Up-The-Wall Pose)
How to Do:
- Sit sideways next to a wall, then swing your legs up as you lie back.
- Your hips can rest on a folded blanket or cushion.
- Let your arms relax by your sides, palms facing up.
- Hold for 5–15 minutes.
Why It Helps:
This simple inversion relieves tired legs, regulates blood flow, and promotes relaxation. It’s especially helpful for insomnia and swelling—two common menopausal complaints.
3. Balasana (Child’s Pose)
How to Do:
- Kneel on the floor, big toes touching, knees apart.
- Fold forward, resting your forehead on a block or the mat.
- Extend your arms forward or rest them alongside your body.
- Breathe deeply for 1–3 minutes.
Why It Helps:
This pose releases tension in the lower back and hips while encouraging deep, diaphragmatic breathing—a natural antidote to stress and irritability.
4. Setu Bandhasana (Bridge Pose)
How to Do:
- Lie on your back with knees bent and feet hip-width apart.
- Press into your feet and lift your hips.
- Keep your arms on the floor, or clasp your hands underneath.
- Hold for 30 seconds to 1 minute, then release.
Why It Helps:
Bridge Pose supports the thyroid and stimulates circulation. It strengthens the glutes and spine, improving posture—something that may suffer with hormonal shifts and fatigue.
5. Marjaryasana-Bitilasana (Cat-Cow Stretch)
How to Do:
- Start on all fours, with hands under shoulders and knees under hips.
- Inhale: Arch your back, lift your head and tailbone (Cow).
- Exhale: Round your back, tuck your chin and tailbone (Cat).
- Continue flowing with breath for 1–2 minutes.
Why It Helps:
This rhythmic movement lubricates the spine and warms the body. It relieves stiffness, supports adrenal function, and offers a moment of mindfulness.
6. Paschimottanasana (Seated Forward Bend)
How to Do:
- Sit with your legs extended.
- Inhale: Reach your arms up.
- Exhale: Fold forward from the hips, reaching for your feet or shins.
- Hold for 1–3 minutes without straining.
Why It Helps:
This calming pose stretches the back and hamstrings while stimulating the ovaries and kidneys. It can also reduce mild depression and soothe emotional turbulence.
7. Ardha Matsyendrasana (Half Lord of the Fishes Twist)
How to Do:
- Sit with one leg extended and the other bent, foot outside the opposite thigh.
- Place one hand behind you for support and the other on the bent knee.
- Inhale: Lengthen the spine.
- Exhale: Gently twist.
- Hold for 30 seconds, switch sides.
Why It Helps:
Twists aid in detoxification, boost digestion, and help relieve bloating. This posture also massages abdominal organs, which can become sluggish during menopause.
8. Savasana (Corpse Pose)
How to Do:
- Lie flat on your back with arms relaxed by your sides.
- Let your feet fall open naturally.
- Close your eyes and focus on your breath.
- Stay in this stillness for 5–10 minutes.
Why It Helps:
Often underestimated, Savasana is a powerful reset for the nervous system. It enhances relaxation, reduces blood pressure, and anchors your mind—a must during mood swings and sleep disturbances.
9. Ananda Balasana (Happy Baby Pose)
How to Do:
- Lie on your back, bend your knees into your chest.
- Grab the outsides of your feet with your hands.
- Open your knees wider than your torso.
- Gently rock side to side if it feels good.
Why It Helps:
This playful pose opens the hips and stretches the inner thighs. It releases stored tension and is especially grounding for women feeling overwhelmed or emotionally drained.
Conclusion
Menopause may be a natural milestone, but that doesn’t mean you have to endure its symptoms without support.
These 9 gentle yoga poses offer more than physical relief—they invite a deeper connection with your changing body, restore emotional balance, and promote lasting well-being from the inside out.
Each stretch, twist, and breath is a reminder that healing doesn’t always require high intensity—sometimes, it begins in stillness. Whether you’re struggling with sleepless nights, aching joints, or fluctuating moods, creating space for mindful movement can transform how you experience this phase of life.
The beauty of yoga is that it meets you where you are. Start with one pose a day. Listen to your body. Let the practice grow with you.
With consistency and kindness toward yourself, these poses can become not just a remedy, but a daily ritual of resilience, grace, and empowerment.
Frequently Asked Questions (FAQs)
Can yoga really help with menopausal symptoms?
Yes, several studies and anecdotal evidence support that regular yoga practice can ease symptoms such as hot flashes, anxiety, mood swings, insomnia, and joint stiffness by calming the nervous system and supporting hormonal balance.
How often should I practice yoga to see results during menopause?
For best results, aim to practice gentle yoga 3–5 times per week, even if it’s just for 15–20 minutes. Consistency is more important than duration or intensity.
Do I need to be flexible to try these yoga poses?
Not at all. These poses are beginner-friendly and can be modified using props like cushions, blocks, or bolsters to suit all body types and flexibility levels.
Are there any poses I should avoid during menopause?
Avoid intense inversions or overly vigorous backbends if you’re feeling fatigued, dizzy, or experiencing high blood pressure. Always listen to your body and work within your comfort zone.
Can yoga replace hormone therapy (HRT)?
While yoga can be a highly effective natural support tool, it’s not a replacement for medical treatment. Always consult your healthcare provider before making changes to your treatment plan.
When is the best time to do yoga for menopause relief?
Early morning or evening is ideal. Morning sessions can boost energy and reduce stiffness, while evening yoga helps release tension and improve sleep.
Will these poses help with weight gain during menopause?
These gentle poses support hormonal balance and stress reduction, which are key contributors to menopausal weight gain. For better weight management, combine yoga with mindful eating and light cardio.
Can I practice these poses during perimenopause too?
Absolutely. These poses are just as beneficial during perimenopause—the transitional phase before menopause—when symptoms often begin to appear.
What should I wear or prepare for a gentle yoga session?
Wear comfortable, breathable clothing. Use a yoga mat and have optional props like pillows or blankets nearby for support. A quiet space and soft lighting can enhance the calming effect.
