Why should every woman consider yoga during menopause?

The menopause is a natural phase in every woman’s life, marking the end of her reproductive years. For many, it’s a time of mixed emotions: liberation from menstruation coupled with the challenge of navigating often unpredictable physical and emotional changes.

The good news?

Yoga can provide a sanctuary during this transitional period, offering tools to manage symptoms and cultivate a sense of inner peace.

What is the menopause?

Menopause typically occurs between the ages of 45 and 55, though some women may experience it earlier or later. Medically, menopause is defined as having gone 12 consecutive months without a menstrual period. This transition doesn’t happen overnight and is preceded by perimenopause, a phase that can last several years.

During perimenopause, the body’s production of hormones like oestrogen and progesterone begins to decline. These hormonal fluctuations can lead to a wide array of symptoms, including:

• Hot flushes: Sudden waves of heat that can be both uncomfortable and embarrassing.

• Night sweats: Profuse sweating during sleep, often disrupting rest.

• Mood swings: Feelings of irritability, anxiety, or sadness.

• Sleep disturbances: Difficulty falling asleep or staying asleep.

• Fatigue: Persistent tiredness that makes daily tasks harder to manage.

• Joint pain: Stiffness and aching, often exacerbated by a lack of oestrogen.

• Weight gain: Changes in metabolism that make weight management more challenging.

These symptoms vary widely from person to person, both in type and severity. For some, the menopause is barely noticeable, while for others, it can feel overwhelming. While hormone replacement therapy (HRT) and other medical interventions are available, many women seek natural, holistic methods to alleviate symptoms. This is where yoga shines.

How yoga supports women during menopause

Yoga has been practiced for thousands of years as a way to unite the mind, body, and spirit. Its combination of physical postures (asanas), breathing techniques (pranayama), and meditation makes it a versatile tool for managing menopause symptoms. Here’s how:

1. Easing physical discomfort: Yoga postures can help alleviate common physical symptoms like joint pain and stiffness. Stretching and strengthening exercises promote better posture, flexibility, and balance, which are particularly beneficial as oestrogen levels drop and bone density decreases.

2. Balancing hormones: Certain poses and practices stimulate the endocrine system, which regulates hormone production. By improving circulation and reducing stress, yoga can support more balanced hormonal activity.

3. Managing stress and anxiety: Menopause can take an emotional toll, but yoga’s focus on mindfulness and relaxation offers relief. Deep breathing and meditation calm the nervous system, helping to reduce cortisol (the stress hormone) levels.

4. Improving sleep: Insomnia and night sweats can leave women feeling drained, but restorative yoga practices encourage relaxation and support a more restful night.

5. Promoting emotional resilience: The menopause often brings a rollercoaster of emotions. Yoga’s emphasis on self-compassion and acceptance can foster a more positive outlook during this transformative stage.

   
   

Scientific evidence supporting yoga for menopause

While anecdotal evidence has long supported yoga’s benefits, scientific research is increasingly validating its efficacy. Here are two notable studies:

1. The role of yoga in managing menopause symptoms: A 2017 study published in The Journal of Mid-Life Health explored the impact of yoga on menopausal symptoms in a group of 120 women. Participants practiced yoga three times a week for 12 weeks, focusing on asanas, pranayama, and meditation. The study found significant improvements in hot flushes, night sweats, mood swings, and sleep quality compared to the control group. Researchers concluded that yoga could be a safe and effective alternative for managing menopause symptoms.

2. Yoga and mental health during menopause: A 2020 study in Menopause: The Journal of The North American Menopause Society examined how yoga impacts mental health during menopause. Over eight weeks, 70 women attended regular yoga classes, combining movement and mindfulness. Participants reported reduced anxiety, depression, and stress levels, highlighting yoga’s potential to improve mental wellbeing during this life stage.

   
   

Practical yoga practices for menopause

Before practicing yoga or breathing exercises, please consider the following precautions:

• Consult your doctor: Before starting any new exercise routine, particularly if you have pre-existing conditions, consult your healthcare provider.

• Listen to your body: Avoid any movements or techniques that cause pain or discomfort.

• Take it slow: Gentle, mindful practice is key. Do not rush or force your body into any pose or breathwork.

• Be aware of your limitations: Use props for support and modify poses as needed.

• Breathing contraindications: If you have respiratory, cardiovascular, or other health concerns, start pranayama exercises slowly and stop if you feel lightheaded, dizzy, or uncomfortable.

  
  

Gentle poses for physical relief

Child’s pose (Balasana):

How to do it: Kneel on the floor, bring your big toes together, and sit back on your heels. Stretch your arms forward on the mat and rest your forehead down. Let your hips sink back as you breathe deeply.

Duration: Hold for 1-2 minutes or as long as it feels comfortable.

Benefits: Relieves lower back tension, calms the mind, and gently stretches the hips, thighs, and ankles.

Cat-Cow stretch (Marjaryasana-Bitilasana):

How to do it: Start on your hands and knees. On an inhale, arch your back and lift your head and tailbone (Cow Pose). On an exhale, round your spine and tuck your chin to your chest (Cat Pose). Move slowly with your breath.

Duration: Repeat for 1-2 minutes, focusing on fluid movement.

Benefits: Improves flexibility in the spine, relieves tension in the neck and shoulders, and promotes better posture.

Bridge pose (Setu Bandhasana):

How to do It: Lie on your back with your knees bent and feet hip-width apart. Press into your feet and lift your hips toward the ceiling. Keep your arms by your sides or clasp them underneath your back.

Duration: Hold for 30 seconds to 1 minute, then slowly lower down.

Benefits: Strengthens the glutes and lower back, opens the chest, and stimulates the thyroid gland, which can help regulate hormones.

Breathing techniques for calm

Alternate nostril breathing (Nadi Shodhana):

How to do it: Sit comfortably with your back straight. Use your right thumb to close your right nostril and inhale slowly through the left nostril. Close your left nostril with your ring finger, release your thumb, and exhale through the right nostril. Inhale through the right nostril, close it, and exhale through the left nostril. This completes one cycle.

Duration: Practice for 3-5 minutes, gradually increasing as you feel more comfortable.

Benefits: Balances the nervous system, reduces stress, enhances focus, and promotes mental clarity.

Restorative practices for sleep

Legs-up-the-wall pose (Viparita Karani):

How to do it: Lie on your back and extend your legs up against a wall. Adjust your position so that your hips are as close to the wall as comfortable. Rest your arms by your sides.

Duration: Hold for 5-10 minutes, focusing on slow, steady breathing.

Benefits: Reduces swelling in the legs, calms the nervous system, and promotes relaxation.

Corpse pose (Savasana):

How to do it: Lie flat on your back with your arms relaxed at your sides, palms facing up. Close your eyes and take slow, deep breaths. Allow your body to fully relax.

Duration: Stay for 5-10 minutes, using guided meditation if desired.

Benefits: Encourages deep relaxation, reduces stress, and allows the body to integrate the benefits of the yoga practice.

Tips for incorporating yoga into daily life

Consistency is key when it comes to reaping yoga’s benefits. Here are some tips to get started:

1. Start small: Even 5 minutes a day can make a difference. Gradually increase the duration as you feel more comfortable.

2. Create a calm space: Dedicate a quiet area in your home for yoga and meditation.

3. Join a class: Look for yoga classes tailored to menopause or restorative yoga styles. Many studios and online platforms offer options for all levels.

4. Listen to your body: Menopause can bring days where energy levels fluctuate. Honour how you feel and adjust your practice accordingly.

5. Incorporate props: Tools like yoga blocks, bolsters, and straps can make poses more accessible and comfortable.

   
   

The Bigger Picture: Yoga as a Philosophy for Life

Beyond its physical benefits, yoga encourages a mindset of acceptance and self-care, which is particularly valuable during menopause. It’s a reminder to honour your body’s changes and embrace this new chapter with grace.

Menopause is not just an end but a beginning — an opportunity to reconnect with yourself and explore what truly matters. Through yoga, you can build a foundation of resilience, balance, and inner peace that extends far beyond the mat.

Have you tried using yoga to address menopause-related challenges? If so, what has been your experience?

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Eloise x

References

Balkrishna, A., Garg, A., & Bhattacharya, K. (2017). Role of yoga in menopausal symptoms. Journal of Mid-Life Health, 8(4), 168-175.

Chong, C. S., Tsunaka, M., Tsang, H. W., Chan, E. P., & Cheung, W. M. (2020). Effects of yoga on stress management and mental health during menopause. Menopause: The Journal of The North American Menopause Society, 27(3), 295-305.