Menopause and Yoga: A Supportive Path Through Transition
- jackie6654
- Oct 2
- 3 min read
Menopause
Menopause is a natural biological transition marking the end of ovulation, officially diagnosed after 12 consecutive months without menstruation. The lead-up to menopause, known as perimenopause, can begin 8–10 years earlier, with hormone levels fluctuating and symptoms emerging well before menstruation ends (1).
While vasomotor symptoms like hot flashes affect approximately 68–75% of women during menopause (2), this phase of life brings with it a much wider array of physical and emotional changes. Many are unaware that menopause can be linked to over 40 symptoms, including brain fog, anxiety, depression, poor sleep, decreased quality of life, joint pain, and even unexpected issues like frozen shoulder, itchy ears, dry eyes, or plantar fasciitis (1,3–5). These changes stem from declining levels of estrogen and progesterone—hormones that regulate not just reproduction, but mood, cognition, tissue repair, and the nervous system (1).
Yoga as Adjunct Support—Not a Replacement for Care
Hormone Replacement Therapy (HRT) remains a primary treatment for managing menopausal symptoms. However, many women may turn to non-pharmacological approaches, such as yoga, for added support. This post doesn’t evaluate HRT or condone or condemn its use but rather focuses on the growing body of evidence supporting yoga as a safe and empowering adjunct therapy.
Why Yoga Works
Estrogen fluctuations during menopause affect the autonomic nervous system, often increasing sympathetic nervous system (SNS) activity (the "fight or flight" response). This heightened state contributes to hot flashes and emotional distress (1,3). Yoga helps to activate the parasympathetic nervous system (PNS)—especially through breathwork and slow, mindful movement—stimulating the vagus nerve and fostering calm (3).
Specific breathing techniques such as Ujjayi, Bhastrika, and Om chanting have been linked to improvements in:
Vasomotor symptoms (e.g., hot flashes)
Sleep quality
Emotional and cognitive symptoms (3,5)
Additionally, yoga may improve heart rate variability (HRV)—a marker of parasympathetic tone and overall cardiovascular health—suggesting broader health benefits from regular practice (3).
Precautions and Considerations
While yoga is generally safe, modifications may be needed for those with menopause-related musculoskeletal conditions, such as osteoporosis, frozen shoulder, or plantar fasciitis. These conditions can cause pain and limited mobility if not carefully managed.
To ensure safety, as a yoga therapist and a certified Athletic Therapist, I would:
Take a thorough health history.
Conduct range of motion assessments to identify and avoid painful movements.
Obtain medical clearance, particularly in cases of osteoporosis or other high-risk conditions.
When practiced thoughtfully, yoga is considered safe for most perimenopausal and menopausal women and can offer both physical and psychological relief (3).
Validating the Menopausal Experience
Historically, medical science has downplayed the impact of menopause. As yoga therapists, we have the opportunity—and responsibility—to validate women's experiences, listen deeply, and provide non-judgmental support. While yoga cannot restore hormone levels, it cultivates resilience, empowerment, and self-awareness—key elements in navigating this transformative stage of life (5).
Start Early for Greater Benefit
Interestingly, studies suggest that women who begin a yoga practice before menopause report fewer symptoms and a better overall menopausal quality of life (5). By incorporating yoga into their lifestyle early, women may be better prepared for the changes ahead—both physically and emotionally.
In Summary
Yoga offers a holistic, empowering, and safe way to support women through menopause. By improving nervous system balance, reducing symptom severity, and enhancing emotional well-being, it serves as a valuable complement to medical care.
✅ Empowerment through movement
✅ Relief through breath
✅ Resilience through mindfulness
Disclaimer: This blog is for informational purposes only and is not a substitute for medical care. Always consult your healthcare provider before beginning a new exercise or wellness program.
References
Haver, MC. The New Menopause. Rodale House; 2024.
Cramer H, et al. Effectiveness of yoga for menopausal symptoms: A systematic review and meta-analysis. Evid Based Complement Alternat Med. 2012;2012:863905.
Booth-Laforce C, et al. Yoga therapy for obstetrics and gynecology. In: Khalsa SBS, et al., eds. The Principles and Practice of Yoga in Health Care. Handspring Publishing; 2016:445–447.
Susanti HD, et al. Effects of yoga on menopausal symptoms and sleep quality across menopausal statuses: A randomized control trial. Nurs Health Sci. 2022;24:368–379.
Swain D, et al. Impact of yoga intervention on menopausal symptoms-specific quality of life and changes in hormonal level. J Obs Gyna Res. 2021;47:3669–3676.
