Hot flashes, mood swings, and restless nights that make perimenopause and menopause feel like an emotional and physical rollercoaster.
But yoga for hormone balance offers a natural way to navigate this transition. Through simple breathwork, gentle postures, and deep relaxation techniques, yoga helps calm the nervous system, regulate hormones, and restore energy.
Whether you’re stressed, tired, or feeling disconnected, yoga can be a powerful tool to reclaim your well-being.
In this post, you’ll explore how yoga and menopause go hand in hand, and the best poses and techniques to help you feel more grounded and at ease through your body’s natural changes.
What Happens During Perimenopause and Menopause?
Perimenopause and menopause are phases marked by significant hormonal changes.
Perimenopause typically begins in a woman’s 40s, leading up to menopause, when periods stop for a full year, usually around the age of 50.
During this time, the body produces less estrogen and progesterone, resulting in symptoms like hot flashes, mood swings, night sweats, and fatigue. These hormonal imbalances can affect not just the body but also mood and energy levels.
Low oestrogen can cause anxiety and irritability, while loss of progesterone can contribute to poor sleep quality.
This leaves many women feeling out of sync both physically and emotionally.
How Yoga Supports Hormonal Health
Yoga supports hormonal health during perimenopause and menopause by helping you relax and reduce stress.
It regulates the nervous system, which plays a key role in regulating hormones.
Through deep breathing, mindful movements, and focus, yoga lowers cortisol (the stress hormone) and boosts feel-good hormones like serotonin.
It’s a gentle, effective way to ease tension, improve emotional balance, and support your hormone health during this time of change.
So, what are the key benefits of yoga for hormone balance?
- Reduces Stress and Anxiety: As hormone levels shift, hot flashes, mood swings, and sleep issues become common. Gentle poses and breathing exercises calm your nervous system, helping your body relax.
- Helps Balance Mood and Emotional Health: Hormonal changes during perimenopause and menopause can make you feel like you’re riding an emotional wave. Yoga can stabilise mood swings by helping to balance hormones like serotonin. Simple poses and mindful breathing help you feel more grounded and in control.
- Improves Sleep Quality: Yoga for hormone balance can be effective for improving sleep, especially during menopause when hormonal changes often cause disruptions. Gentle yoga before bed helps calm your body, ease anxiety, and prepare your mind for restful sleep.
Top Yoga Poses for Hormonal Balance
Reclined Bound Angle Pose (Supta Baddha Konasana)
This pose opens up the hips and pelvic area, relieving lower back tension and boosting circulation. It promotes relaxation and reduces anxiety, making it ideal for managing stress during menopause.
- Lie on your back, bring the soles of your feet together, and let your knees drop outward.
- Place your hands on your belly or by your sides, relax, and breathe deeply.
Legs Up the Wall Pose (Viparita Karani)
This gentle inversion calms the nervous system, improves circulation, and support hormonal balance.
- Sit next to a wall and lie back, extending your legs up the wall, keeping them straight.
- Relax your arms by your sides, close your eyes, and breathe deeply.
Downward-Facing Dog Pose (Adho Mukha Svanasana)
This full-body stretch helps you feel grounded and energised while calming your mind. It supports hormone health and alleviates fatigue.
- Start on all fours, lift your hips up and back into an inverted V.
- Press your hands and feet into the mat, keeping your head between your arms.
Bridge Pose (Setu Bandhasana)
This pose opens the chest and stimulates the thyroid, which is essential for regulating energy levels steady. It also helps improve circulation and reduce stress.
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Lift your hips toward the ceiling, pressing through your feet, and clasp your hands under your back.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This flowing movement keeps the spine flexible and stimulates the endocrine glands, which are key for hormone health. It’s great for easing tension and promoting emotional balance.
- Start on hands and knees, with wrists under shoulders and knees under hips.
- Inhale to arch your back (cow), then exhale to round it (cat), flowing between the two.
Corpse Pose (Savasana)
This relaxation pose lets your body absorb all the benefits of your practice, calming the nervous system, and leaving you with a deep sense of peace and relaxation.
- Lie flat on your back with your legs extended and arms by your sides, palms facing up.
- Close your eyes, relax your body, and focus on your breath.
Breathing Techniques for Hormonal Health
Breathing exercises, or pranayama, are a powerful part of yoga that can help balance hormones and calm the nervous system.
Oceanic breath (Ujjayi)
This deep, slow breath encourages relaxation and reduces stress, making it especially beneficial for managing symptoms related to hormonal changes. It activates the body’s relaxation system and promotes calm.
Alternate nostril breathing (Nadi Shodhana)
This technique balances the breath between both nostrils, calming the nervous system and reducing stress. It helps support hormonal balance by lowering stress levels, boosting emotional wellbeing, and promoting mental clarity.
Conclusion
Yoga provides a natural way to manage perimenopause and menopause by balancing hormones, reducing stress, and improving mood and sleep. By incorporating regular practice into your routine, you can support your physical, emotional, and hormonal health, helping you embrace this transition with greater ease.
Alessandra Bajec
