Navigating Menopause with Yoga: Techniques for Relief and Balance

3 Nov

Navigating perimenopause and menopause can bring a wide range of experiences and emotions, and I see many of my clients, family and friends moving through this transitional stage with both curiosity and dread as well as a desire for support and knowledge. Every woman’s journey is unique, with symptoms that vary in type and intensity. Some women may find the process relatively smooth, while others experience challenging symptoms. This blog is designed to provide information on how yoga, breathwork, and meditation may help ease some common symptoms, but it’s important to remember that there’s no one-size-fits-all approach. Understanding your own needs and exploring what works best for you is key to finding comfort and balance during this time.

Understanding Perimenopause and Menopause

Perimenopause is the time when a woman’s body gradually starts making less oestrogen and preparing for menopause, the point when her menstrual periods have ceased for a year. Perimenopause can begin in a woman’s 40s, but for some, it can start in their late 30s. This period lasts until menopause, and its symptoms can span several years. Once a woman reaches menopause, typically between ages 45 and 55, the symptoms of this transition usually continue for a while but eventually subside as hormone levels stabilise.

Common Symptoms

Every woman’s experience is different, but many go through a similar collection of symptoms due to the fluctuations in hormones. Some of the most common symptoms include:

Hot Flushes and Night Sweats: Sudden warmth in the body, often accompanied by sweating, which can be uncomfortable and disruptive.
Mood Changes: Irritability, anxiety, and depressive feelings are common as hormonal shifts affect mood regulation.
Sleep Disruption: Many women report difficulty falling asleep, frequent waking, or night sweats that interrupt sleep.
Fatigue: Due to sleep disruptions and hormonal changes, women often experience tiredness or low energy.
Brain Fog and Memory Issues: Some women notice lapses in memory, difficulty concentrating, or slower mental processing.
Joint and Muscle Aches: Lower oestrogen levels can affect joints, leading to stiffness or discomfort.

Although these changes are a natural part of life, they can be uncomfortable and sometimes distressing. This is where yoga, meditation, and breathwork come into play, offering ways to hopefully ease some of the symptoms and support overall wellbeing.

How Yoga Can Help with Perimenopause and Menopause Symptoms

1. Regulating the Nervous System with Breathwork

Hot flushes, anxiety, and mood swings often relate to the body’s stress response, which becomes heightened during hormonal changes. Yoga’s emphasis on breathwork—or pranayama—can be transformative for managing these symptoms. Through breathwork, we activate the parasympathetic nervous system, which helps bring about a calm, restorative state.

One particularly useful breathing technique is Nadi Shodhana (Alternate Nostril Breathing). This practice is calming and balances the left and right hemispheres of the brain, helping to stabilise mood and lower stress levels. Regular practice can make a real difference for women who experience hot flushes or anxiety, bringing a sense of cooling and grounding.

Another breathwork technique, Sitali or Sitkari Breath, is ideal for its cooling effect. Practiced by inhaling through a curled or parted tongue, Sitali breath is wonderful for reducing feelings of heat in the body, making it a great option during a hot flush.

2. Balancing Hormones and Calming the Mind through Meditation

Meditation is a powerful tool for menopause support because it helps to regulate mood, improve sleep, and create a sense of mental clarity. Daily meditation, even for just 5–10 minutes, can create a buffer against mood swings, irritability, and feelings of overwhelm.

Mindfulness meditation can help women become more attuned to the changes in their bodies without judgement, encouraging a gentle, accepting attitude. This can be particularly helpful for managing symptoms like brain fog and mood swings, as the practice enhances self-awareness and reduces anxiety. By sitting in stillness and observing their thoughts and emotions without reacting, women can develop a calmer, more compassionate perspective on their experiences.

Guided meditations focused on positive affirmations can also be particularly helpful. During menopause, when self-esteem and mood can sometimes be affected, regularly listening to affirmations such as “I am strong,” “I am calm,” or “I embrace change” can create a more positive mental space.

3. Restoring Physical Vitality with Yoga Asanas

Yoga poses, or asanas, provide a gentle but effective way to stay active, build strength, and release tension during perimenopause and menopause. Here are a few particularly helpful yoga postures:

Gentle Backbends: Backbends like Bridge Pose or Cobra Pose can alleviate symptoms of fatigue and improve mood. These poses open up the chest and release tension in the upper back, areas where stress often builds up.
Supported Forward Folds: Forward folds, especially when supported with props like bolsters or blankets, encourage a deep sense of relaxation and relieve anxiety. Child’s Pose or a seated forward bend (Paschimottanasana) with support can be calming, allowing the nervous system to settle.
Hip Openers: Menopause can often bring about a sense of heaviness or tightness in the body, and hip openers like Pigeon Pose and Bound Angle Pose (Baddha Konasana) help to release this tension. These poses are particularly good for relieving lower body stiffness and enhancing flexibility.
Legs-Up-the-Wall (Viparita Karani): This gentle inversion is wonderful for easing tired legs, calming the mind, and promoting circulation. It’s particularly helpful in the evening to combat insomnia and reset the nervous system.

4. Building Community and Emotional Support

Joining a yoga class with other women going through similar experiences can also be a source of comfort and camaraderie. Many women find it beneficial to connect with others facing similar challenges, sharing tips, laughter, and stories. This sense of community can make the journey through menopause feel less isolating.

Classes specifically for perimenopausal or menopausal women often focus on nurturing poses, restorative practices, and mindfulness. This tailored approach allows women to experience yoga in a way that meets their unique needs, helping to soothe both body and mind.

Embracing Change through Yoga

Perimenopause and menopause are natural phases in a woman’s life, and while they bring their challenges, they’re also opportunities for renewal and self-discovery. By embracing yoga, women can approach these changes with resilience and grace. Whether through calming breathwork, restorative poses, or quiet meditation, yoga offers a path to acceptance and peace.

Yoga reminds us that every stage of life brings new learning and growth. With each breath and each pose, we can connect with our inner strength, navigating this transformative journey with compassion and balance. For any woman experiencing the ebb and flow of menopause, yoga is a trusted companion, helping her find comfort, calm, and confidence every step of the way.

Namaste, Angie at Sussex Yoga