Menopause is a transformative stage of life—a time of wisdom, growth, and newfound self-discovery. While it comes with changes such as hormonal shifts, sleep disturbances, mood swings, and joint stiffness, yoga can be a powerful ally in navigating this transition with grace and strength. By incorporating gentle movement, breathwork, and mindfulness, yoga helps to ease symptoms, improve energy, and cultivate a sense of balance and well-being.
Why Yoga for Menopause?
Yoga provides both physical and emotional benefits that make it an ideal practice during menopause:
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Balances Hormones: Yoga reduces stress, which in turn can help regulate cortisol and other hormone levels.
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Improves Sleep: Gentle, restorative poses encourage deep relaxation, supporting better sleep quality.
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Boosts Mood: The combination of movement and breathwork releases endorphins, helping to ease mood swings and anxiety.
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Increases Bone Density & Strength: Weight-bearing yoga poses help maintain bone health, reducing the risk of osteoporosis.
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Enhances Flexibility & Joint Health: Stretching and movement keep the joints lubricated and relieve stiffness.
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Supports Heart Health: Certain poses can enhance circulation and cardiovascular health, which is essential during menopause.
Now, let’s dive into some of the best yoga poses to support you during menopause, with modifications and mindful adjustments to fit your needs.
Top 10 Yoga Poses for Menopause:
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Child’s Pose (Balasana) – Rest and Restore
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Downward-Facing Dog (Adho Mukha Svanasana) – Energy Booster
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Warrior II (Virabhadrasana II) – Strength & Stability
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Bridge Pose (Setu Bandhasana) – Heart Opener & Bone Strengthener
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Legs-Up-the-Wall Pose (Viparita Karani) – Ultimate Relaxation
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Reclined Butterfly Pose (Supta Baddha Konasana) – Hip & Heart Opener
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Lunge Pose (Anjaneyasana) – Hip Flexor Stretch & Strength
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Big Toe Pose (Padangusthasana) – Hamstring Stretch & Circulation Booster
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Dolphin Pose (Ardha Pincha Mayurasana) – Shoulder & Core Strengthener
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Headstand (Sirsasana) – Mental Clarity & Balance
1. Child’s Pose (Balasana) – Rest and Restore
Why: Calms the nervous system, relieves stress, and gently stretches the lower back and hips.
How to Do It:
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Kneel on the mat, bringing your big toes together and sitting back on your heels.
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Extend your arms forward and lower your torso between your thighs.
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Rest your forehead on the mat, breathing deeply.
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Hold for 1–3 minutes.
Modification: If your knees feel strained, place a rolled-up blanket under your hips or widen your knees for more space.
2. Downward-Facing Dog (Adho Mukha Svanasana) – Energy Booster
Why: Reduces fatigue, improves circulation, and gently stretches the spine and legs.
How to Do It:
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Start on hands and knees, with wrists under shoulders and knees under hips.
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Press into your hands, lift your knees, and send your hips up and back.
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Keep your knees slightly bent if needed, allowing your heels to move toward (but not necessarily touch) the floor.
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Hold for 3–5 breaths.
Modification: If this pose feels too intense, perform a supported version with hands on a chair or wall instead of the mat.
3. Warrior II (Virabhadrasana II) – Strength & Stability
Why: Builds bone density, strengthens legs, and improves confidence and grounding.
How to Do It:
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Stand with feet wide apart, turning your right foot out and left foot slightly in.
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Bend your right knee, stacking it over your ankle, while keeping your back leg strong.
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Extend your arms parallel to the floor, gazing over your right hand.
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Hold for 5–10 breaths, then switch sides.
Modification: If knee discomfort arises, reduce the bend in your front leg or support your back foot against a wall.
4. Bridge Pose (Setu Bandhasana) – Heart Opener & Bone Strengthener
Why: Opens the chest, strengthens the back and legs, and promotes relaxation.
How to Do It:
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Lie on your back with knees bent and feet hip-width apart.
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Press into your feet, lifting your hips toward the ceiling.
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Keep your shoulders down and arms pressing into the mat.
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Hold for 5–8 breaths, then slowly release down.
Modification: Place a yoga block under your sacrum for gentle support.
5. Legs-Up-the-Wall Pose (Viparita Karani) – Ultimate Relaxation
Why: Reduces swelling in the legs, soothes anxiety, and supports restful sleep.
How to Do It:
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Sit sideways next to a wall, then swing your legs up as you recline onto your back.
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Adjust so your legs rest comfortably against the wall, arms relaxed by your sides.
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Breathe deeply and hold for 5–10 minutes.
Modification: If your hamstrings feel tight, place a folded blanket under your hips.
6. Reclined Butterfly Pose (Supta Baddha Konasana) – Hip & Heart Opener
Why: Relieves tension in the hips and lower belly, encourages relaxation, and balances emotions.
How to Do It:
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Lie on your back, bringing the soles of your feet together and letting your knees fall open.
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Place hands on your belly or extend them outward for a more open posture.
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Breathe deeply, holding for 3–5 minutes.
Modification: If this stretch is too deep, place pillows or blocks under your knees for support.
7. Lunge Pose (Anjaneyasana) – Hip Flexor Stretch & Strength
Why: Opens the hips, strengthens legs, and improves balance.
How to Do It:
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Start in a standing position and step one foot forward into a deep lunge.
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Lower your back knee to the mat and stretch your arms overhead.
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Engage your core and hold for 5–8 breaths.
Modification: Place hands on blocks for extra support if needed.
8. Big Toe Pose (Padangusthasana) – Hamstring Stretch & Circulation Booster
Why: Stretches hamstrings, calves, and lower back while promoting circulation.
How to Do It:
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Stand with feet hip-width apart and slowly fold forward.
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Grab your big toes with your fingers, keeping a slight bend in the knees if necessary.
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Lengthen your spine as you inhale and fold deeper as you exhale.
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Hold for 5–10 breaths.
Modification: If touching the toes is difficult, use a strap around your feet.
9. Dolphin Pose (Ardha Pincha Mayurasana) – Shoulder & Core Strengthener
Why: Builds shoulder and core strength, improves posture, and reduces stress.
How to Do It:
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Start in a forearm plank and lift your hips toward the ceiling, similar to Downward-Facing Dog.
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Keep your forearms pressing into the mat while lengthening your spine.
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Hold for 3–5 breaths.
Modification: Keep a slight bend in the knees or perform the pose with your forearms on blocks.
10. Headstand (Sirsasana) – Mental Clarity & Balance
Why: Enhances circulation, strengthens the core, and fosters mental focus.
How to Do It:
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Begin in a kneeling position, interlocking your fingers to create a stable base.
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Place your head between your hands and slowly lift your legs upward.
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Engage your core to stay balanced, holding for 5–10 breaths.
Modification: If you’re new to inversions, practice against a wall for support.
Final Thoughts
Yoga is not about achieving the perfect pose—it’s about tuning in to your body, honoring where you are, and moving in a way that feels nourishing. Through mindful movement, deep breathing, and intentional rest, yoga can help ease symptoms, boost confidence, and cultivate a sense of peace during this phase of life.
Embrace this journey, and know that each breath and movement brings you closer to strength, balance, and serenity. Your body is wise, resilient, and capable of profound transformation. Yoga is simply a tool to remind you of your incredible power.
We have a whole list of retreats dedicated to taking care of you right where you are, check them out here.