Has your GP recommended yoga to help you during menopause but you aren’t sure where to start? Don’t rock up to Hot Yoga without reading this article first. Trust me.
International Yoga Day is on 21 June and our guide explains why the type of yoga you choose matters, breaks down how yoga can benefit you during menopause and how you can use it to reduce mental and physical symptoms.
Firstly, what is yoga?
Yoga has been around for thousands of years. It’s a whole body-mind practice and physical yoga (asana), is one of 8 steps to take on a path of liberation, blissfulness and contentment. These steps are created to achieve chitta vritti nirodha which translates to “the stilling of the fluctuations of the mind”, aka quietening your internal dialogue so things feel, well, more peaceful. Yoga is not just stretching, it combines breath techniques, focus, mindfulness, meditation and working with energetics.
Yoga’s roots are deeply connected to Hinduism, Buddhism and Jainism, but the physical aspect of yoga exploded in the 1940s, where the West picked it up and it was marketed as a physical practice for well-being. Since then, many types of physical yoga have grown from these roots, all with varying levels of spirituality and physicality. Before we dive into those, we’ll look at why in the main, yoga can be considered a beneficial practice for mid-life women.
Yoga & menopause
During menopause, many symptoms are not caused by hormones alone, but by how the nervous system responds to those hormonal shifts. When the nervous system becomes overactive and stuck in a constant “fight or flight” state, it can intensify issues such as hot flushes, anxiety, sleep disturbances, mood swings, palpitations and even brain fog.
By contrast, practices that help regulate the nervous system, such as yoga, meditation and breathwork, encourage the body to shift into its calmer “rest and digest” mode. This can help to reduce the frequency and intensity of hot flushes, supports deeper, more restorative sleep, helps to stabilise mood and lowers feelings of anxiety and overwhelm.
By calming the nervous system, you are not just managing symptoms but addressing one of the key underlying drivers that can make menopause feel more challenging: our friend, Stress.
Research is emerging all the time supporting these claims, such as:
- A 2024 meta-analysis of 13 randomised trials (1,649 women) found significant improvements in total menopause symptom scores with the introduction of yoga.
- Randomised controlled trials also show reductions in psychological symptoms (like anxiety), physical discomfort and quality-of-life scores after 8–12 weeks of practicing yoga.
Beyond the nervous system, the physical practice of yoga works to boost blood flow to the body and brain, resulting in it being beneficial for easing joint and muscle aches, reducing headaches and migraines, improving cognitive function and reducing likeliness of osteoporosis, muscle loss and cardiovascular disease.
Practices that help regulate the nervous system, such as yoga, meditation and breathwork, encourage the body to shift into its calmer “rest and digest” mode.
Where to start
There are many types of yoga, all with varying benefits. I’ll focus on the main ones that you’re likely to see on studio or gym timetables so you know what to sign up for based on your needs.
Strength, focus and mobility – use with caution during menopause
Vinyasa
Meaning movement with breath, expect energetic flows that constantly link, building flexibility, strength and focus. Great for quietening the mind.
Power
High intensity, focusing on strength building through fast-paced flows of challenging postures, balances and inversions. Muscle strength and bone health activated which is important as oestrogen declines.
Hot
One of the above, in 32+ degree heat. Not for the faint hearted, or the ones prone to fainting. Attend with caution during menopause as it does push the body into a stressed environment.
Ashtanga
Traditional and a structured, set sequence of poses which focus on flexibility, strength, discipline and breathwork.
The physical practice of yoga works to boost blood flow to the body and brain.
Balance for the body and mind
Hatha
Foundational but slower paced. Focuses on alignment of the physical postures and breath control. Pulls in the duality of calming the mind and body together, supporting your overall wellbeing.
Kundalini
Gentle movement, breathwork, meditation and mantra, which all directly influence the autonomic nervous system. This can help shift the body out of a chronic stress state, making symptoms feel more manageable and less overwhelming.
Slow and gentle flows
The calmer little sister of Vinyasa. My personal favourite for menopause, weaving both strength, mindfulness and breathwork into a slower pace, improving mobility, boosting energy and building strength in a controlled but relaxed way.
Deep stretch, relaxation and stress relief
Yin Yoga
Follows the Eastern medicine structure of meridians used in acupuncture and reflexology, using deep stretches to clear blockages in energy channels. Works to reduce stiffness, supports emotional release and encourages relaxation.
Restorative
For deep relaxation, using props to support the body in restful poses held for several minutes at a time. Calming for the nervous system, helps with sleep and can reduce anxiety and overwhelm. Giving you and your body chance for a real rest.
Yoga Nidra
‘Yogic sleep’ to facilitate deep rest and nervous system repair. A guided relaxation that brings the body into a state that’s somewhere between awake and asleep. Zero physical effort, maximum relaxation.
Pranayama and breathwork
Often weaved into physical yoga practices but can be practiced on its own. It offers direct nervous system support, lowering heart rate, lowering cortisol and improving sleep.
A little yoga goes a long way
A balanced yoga practice during menopause isn’t about pushing harder, it’s about learning torespond differently to your body. When you bring together movement, breath and real rest, it becomes more than exercise. It becomes a way to reduce symptoms, regulate your system and feel steadier, stronger and more in control.
