Yoga for Menopause: 6 Poses To Soothe, Strengthen & Support Your Body

4 min read

For many women, the journey through their 40s and 50s is one of profound transformation. Menopause brings a cascade of changes—physical, emotional, and hormonal—that can leave you feeling out of sync with your body. But what if there were a way to ease that transition? According to Libby Stevenson, Women’s Yoga & Wellbeing expert, the answer may lie in an ancient practice that’s more relevant than ever: yoga.

“Women in their 40s and 50s are navigating both menopause and the natural changes that come with ageing—challenges that affect not only the entire body but also bring significant emotional shifts – Libby explains –That’s why they need a form of movement that supports the whole system. Yoga offers exactly that: a holistic practice that strengthens, soothes, and balances the body and mind—helping women feel grounded and supported from the inside out.”

Why Yoga Works in Midlife

Yoga is particularly well-suited for women going through menopause. It’s low-impact, gentle on joints, and doesn’t rely on fast, repetitive movements or bouncing. Instead, it meets the body where it is, offering strength-building, calming, and restorative benefits all in one session.

“Yoga uses body weight to strengthen bones and muscles– says Libby – so it’s a good place to start strength training. It is low impact and gentle on achy joints: there are no fast or repetitive movements nor any bouncing”.

Menopausal symptoms like hot flushes, night sweats, bloating, and brain fog can also be addressed with yoga. “The breathing techniques we use are naturally cooling and calming—perfect for when you’re feeling overheated or anxious – she adds-. And certain poses support digestion and relieve bloating.”

Even more profoundly, yoga helps recalibrate the nervous system. “Meditation can create new neural pathways in the brain which boost concentration and memory to counteract brain fog. Also, The variety of positions—from standing to lying down to gentle twists—resets the body in a way that other exercises don’t. This helps create a deep sense of inner calm especially valuable during a time in life when women are navigating so many physical changes and emotional challenges – Libby says – It’s not a magic pill, but it’s a gentle introduction women need to start moving and to begin living a healthier lifestyle“.

5 Poses to Support You Through Menopause

Among yoga poses, there are some that specifically support women during menopause. CrunchyTales has checked out the most popular ones that can help build strength and improve your flexibility (try holding each for several breaths and repeat daily or as needed).

Cat-cow stretch

Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back, lift your chest forward and look up. As you exhale, round your back, draw your spine and navel up towards your ceiling, and tuck your chin. This helps to mobilise your spine and release any tightness around your shoulders. 

Downward-facing dog

This inversion helps to hold the attention on the breath, so you feel rested and calm. It’s also good to strengthen the whole of your body, as well as engaging your core. So rest your knees and arms then push into the mat. You are then in the ‘upside down V’ shape with your body. Tense your thighs down, but they don’t have to touch the floor.

Bridge pose

Start by lying on the floor. Press your feet into the ground, knees bent and arms beside you. On an inhale, lift your hips and lower back, taking the weight into your shoulders. You can clasp your hands on the mat under your back if comfortable. You should be on your neck only, and should not turn your head. This can help release anxiety and the spine.

Cobra Pose

Start by lying face down on your mat. Place the tops of your feet on the floor. Let your shoulders then slowly rise. Engage the glutes and your palms lift the upper back and neck, as you hold the position. This pose strengthens the spine, tones the arms, opens the chest and can help digestion.

Child’s pose

This resting pose is often used to end your yoga session. Kneel and sit on your heels, then lay your torso down so that your forehead is resting on the mat, and your arms are laying forwards. Stay there for a few minutes. It lengthens your back, and releases tension in the front of your body. It also help you breathe deeply.

Libby’s Favourite Yoga Pose: Legs Up the Wall

If there’s one pose Libby says every woman should try, it’s the beautifully simple “legs up the wall” (or “legs up the headboard” if done in bed).

“This pose is a game-changer – she says-. It soothes anxiety and feelings of overwhelm by calming the nervous system, helping you return to a state of ease. It also clears mental fog by quieting the mind and inviting stillness – she continues- Physically, it relieves lower back pain through gentle stretches that target the hamstrings, glutes, hips, and lower back. By reversing the effects of gravity on the feet and legs, it supports healthy circulation and can help lower blood pressure. And it just feels blissful.”

• How to Do It
  Sit sideways next to a wall or near the headboard of the bed, then gently swing your legs up as you lower your back to the mat or bed. Adjust so your hips are close to the wall and your legs rest vertically against it. Let your arms relax by your sides, palms up. Close your eyes, breathe deeply, and stay for as long as it feels good. You might even fall asleep in the pose.
• How To Come Out Of The pose
  Bend the knees and roll over to one side. Use the arms to push yourself up to seated.

Of course, these classic yoga poses won’t erase the changes of menopause—but they can absolutely help you navigate them with grace, strength, and serenity. Focusing on your flexibility and mobility now will mean you can enjoy the benefits for may years to come.

What yoga poses or practices have helped you navigate life’s changes with grace and strength? Share your experiences in the comments below!

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