The Power of Yoga in Managing Menopause Symptoms
- Dr Natalie Hutchins
- Oct 15
- 5 min read
Updated: Oct 15
By Dr Natalie Hutchins
Menopause marks a profound transition in a woman's life, filled with physical, emotional, and psychological changes. While hormone replacement therapy (HRT) is a well-known option for managing menopausal symptoms, not every woman wants, or is able to take hormones. This is where lifestyle approaches like menopause yoga come into play, offering gentle but effective support during this transformative period.
In this episode of the Women’s Handbook Podcast, Dr Natalie Hutchins spoke with menopause yoga teacher Justyna Gomula to explore how yoga can help women through the stages of menopause.
Watch or listen here:
Here are some of the key takeaways from the conversation:
What is Menopause Yoga?
Menopause yoga is a therapeutic style of yoga specifically designed to support women on their menopausal journey. Unlike regular yoga classes, it blends traditional hatha yoga and restorative yoga with meditation, breathwork, and even elements like journaling and positive psychology. The result is a holistic toolkit that addresses both the classic physical symptoms of menopause; hot flashes, fatigue, sleep disturbances, as well as the psychological and emotional aspects such as anxiety, depression, and mood swings.
Justyna explained that menopause yoga sequences are tailored to the three stages of menopause: perimenopause, menopause, and post menopause. The focus shifts according to symptom profiles; for example, sequences for fatigue differ from those aimed at mood swings or postmenopausal strength and balance.
How Does Yoga Help?
While menopause yoga doesn't directly address hormonal transitions occurring at the time of the menopause and perimenopause (such as low oestrogen), it can help to improve symptoms and play a role in modifying chronic diseases that become more common at the time of the menopause on several fronts:
1. Stress Reduction:
The evidence consistently shows that higher levels of perceived or chronic stress are associated with more severe menopausal symptoms, including hot flushes, sleep disturbances, mood changes, and physical complaints. Chronic stress also increases the risk of depression and anxiety during menopause, further amplifying symptom burden.
Large meta-analyses and systematic reviews consistently show that yoga interventions significantly reduce perceived stress by lowering cortisol (the stress hormone), blood pressure, and heart rate, and by improving regulation of the autonomic nervous system. Both physical postures and breathwork contribute to these effects and can significantly improve sleep, mood, hot flushes and overall wellbeing.
2. Inflammation:
The loss of oestrogen at the time of the menopause is a key factor driving a shift towards a more pro-inflammatory state because oestrogen has anti-inflammatory effects. Multiple studies show that postmenopausal women have higher levels of pro-inflammatory cytokines compared to premenopausal women. Chronic inflammation plays a key role in the initiation and progression of many of the chronic diseases that become more common after the menopause, such as heart disease, insulin resistance and cancer risk. Yoga (but also any exercise) can help to counteract this.
Multiple systematic reviews and meta-analyses report that yoga interventions generally lead to reductions in pro-inflammatory markers such as interleukin-6 (IL-6), tumour necrosis factor-alpha (TNF-α), and C-reactive protein (CRP) in both healthy individuals and those with chronic inflammatory conditions.
3. Physical Benefits:
Physically, yoga acts as a multi-component form of exercise that combines strength training, flexibility, balance, and postural control; all key domains for maintaining health as we age.
The various asanas (postures), require isometric contractions (holding muscles in a static position, as in plank or chair pose) and eccentric loading (controlled lengthening under tension, as in forward bends or lowering into warrior poses). This:
- Builds lean mass and functional strength without high joint impact, making yoga accessible and sustainable for midlife and postmenopausal women.
- Stimulate bone forming cells within bones to help preserve bone mineral density, especially in the hips and spine.
In addition, flexibility training improves joint range of motion and connective tissue elasticity, reducing stiffness and the risk of falls. And the emphasis on alignment and core engagement enhances proprioception and balance, improving stability and coordination, which is crucial for injury prevention in later life.
4. Psychological Support:
Menopause yoga isn’t just about the yoga practice itself. It also aims to foster a sense of community and purpose through workshops and women’s circles, which are part of the practice. This ensures women come together, share experiences, and break the stigma around menopause.
Multiple randomized controlled trials and systematic reviews show that support group participation leads to significant improvements in menopause-specific quality of life, including physical, psychosocial, and sexual domains, compared to control groups. These benefits arise from shared experiences, emotional support, increased knowledge, and empowerment, which help women feel less isolated and more capable of managing menopausal changes.
5. Mindfulness and Breathing:
Breathwork, or pranayama, is central to yoga practice. Research strongly supports that breathwork can enhance wellbeing, especially by reducing stress and anxiety and improving mood. Slowing your breathing , especially by lengthening the exhale, activates the vagus nerve, which connects the brain to your heart, lungs, and gut, and shifts your physiology from “fight or flight” to “rest and restore.”
Research shows that breathing at around six breaths per minute increases heart-rate variability (a marker of stress resilience), lowers blood pressure, and reduces stress hormones like cortisol. Even a few minutes of deep, mindful breathing can make a noticeable difference to stress and anxiety levels.
Easy to Start, Easy to Stick To
One of the great advantages of menopause yoga is its accessibility. You don’t need fancy gear or a full hour to reap benefits. As Justyna noted, routines can be done at home, even for five minutes during a busy day. Simple poses like legs-up-the-wall or gentle stretches, paired with breathing exercises, offer immediate relief. Consistency is key: even short, regular practices can lead to meaningful improvements in how you feel.
Beyond Movement: Changing The Menopause Narrative
Menopause yoga is more than just exercise. Journaling, poetry, and reframing menopause as a “second spring”, are included to encourage a positive outlook. The approach emphasizes that menopause isn’t the end; it’s a gateway to wisdom and new possibilities.
Final Thoughts
Yoga may not be a cure-all for menopause, but it offers a profound, evidence-based way to manage both the obvious and hidden challenges of this life stage. Whether incorporated alongside HRT and other treatments, or standing alone as a preferred approach, menopause yoga can help women take control of their health, wellbeing, and happiness.
If you’re interested in getting started, there are menopause yoga teachers worldwide (searchable via dedicated directories), and many routines can be tried in the comfort of your own home. Whether you commit to longer sessions or just a few breaths between daily tasks, yoga can become your trusted ally on the menopausal journey.
Watch Justyna and Dr Hutchins take you through a menopause yoga routine aimed at calming ‘meno-rage’ and try it yourself at home
Further resources:
References:
Arnot, M., Emmott, E., & Mace, R. (2021). The relationship between social support, stressful events, and menopause symptoms. PLoS ONE, 16. https://doi.org/10.1371/journal.pone.0245444.
Rhoads, M., Barber, M., Grevstad, N., Kirkland, R., Myers, S., Gruidel, K., & Greenwood, E. (2024). Yoga as an intervention for stress: a meta-analysis. Health Psychology Review, 19, 257 - 277. https://doi.org/10.1080/17437199.2024.2420974.
Estevao, C. (2022). The role of yoga in inflammatory markers. Brain, Behavior, & Immunity - Health, 20. https://doi.org/10.1016/j.bbih.2022.100421.
Wang, Q., Ferreira, D., Nelson, S., Sattar, N., Ala-Korpela, M., & Lawlor, D. (2017). Metabolic characterization of menopause: cross-sectional and longitudinal evidence. BMC Medicine, 16. https://doi.org/10.1186/s12916-018-1008-8.
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12. https://doi.org/10.3389/fnhum.2018.00353.
