Perimenopause and Menopause – How Yoga Has Helped Me
I’m currently in my third year of experiencing perimenopausal symptoms, and if there’s one thing I’ve learned, it’s that menopause is far from straightforward. You never quite know what stage you’re in, how long it will last, or even whether it’s the cause of all the changes you’re going through.
My Personal Journey
My experience began with brain fog - and it’s still something I struggle with. It can be frustrating and, at times, a little embarrassing. Recently, I was teaching a yoga class and completely forgot how to say “soles of the feet.” It was moments like that which, after 23 years as a secondary school teacher, led me to make the difficult decision to step away from the traditional classroom. The brain fog, hot flushes, and mood swings were just too much to manage while trying to hold the attention of 30 teenagers.
The main symptoms I’ve dealt with include:
Hot flushes (day and night)
Joint pain
Irritability
Brain fog
Since starting HRT (Hormone Replacement Therapy), many of my symptoms have eased, but I still don’t feel quite like the same person I was before. That said, there are some parts of this new phase of life I’ve embraced. I care less about what others think of me, and as my children become more independent, I’ve found more time and freedom to focus on the things that truly light me up.
The Menopause Transition
Menopause is a significant life shift. While it’s a natural biological process, it can bring with it a range of physical, emotional, and mental changes. Hot flushes, night sweats, mood swings, fatigue, and brain fog are common - and they can be incredibly disruptive.
But it’s not all negative. For me, this transition has also marked a time of growth and reinvention. Rather than slowing down, I’ve found myself doing more - travelling, DJing, teaching new styles of yoga, going to festivals, and leading retreats. While the symptoms can be challenging, they’ve also pushed me to reprioritise, reconnect with my passions, and embrace this next phase with more freedom and authenticity.
Yoga, breathwork, and a more mindful lifestyle have been a huge support through it all - helping me navigate the ups and downs with more ease and confidence.
How Yoga Supports Menopause
1. Reduces Stress and Anxiety
Hormonal changes during menopause can heighten anxiety and irritability. Yoga helps to calm the nervous system, reduce stress hormones, and support emotional balance through gentle movement, breathing techniques, and meditation.
2. Improves Sleep
Many women experience disrupted sleep due to night sweats or restlessness. Yoga and mindfulness practices help promote relaxation, making it easier to fall - and stay - asleep.
3. Supports Bone and Joint Health
As estrogen levels drop, bone density often decreases. Weight-bearing yoga postures help build strength and maintain bone health, reducing the risk of osteoporosis and easing joint pain.
4. Encourages Self-Compassion
Yoga invites us to listen to our bodies without judgment. Rather than resisting the changes that come with menopause, yoga encourages acceptance and self-kindness.
5. Builds Connection and Community
Practicing yoga with others - whether in-person or online - creates space to share experiences and support one another. This sense of community can be especially empowering during menopause.
Simple and Effective Breathing Techniques
Breathwork is a gentle, accessible way to manage symptoms like stress, anxiety, and poor sleep. These techniques are easy to learn and can be used anytime.
Diaphragmatic (Belly) Breathing
Place one hand on your chest and the other on your belly. Inhale slowly through your nose, feeling your belly rise. Exhale slowly and feel it fall. Practising this for a few minutes can calm the body and mind.
Box Breathing
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for several rounds. This simple rhythm helps steady your breathing and soothe the nervous system.
4-7-8 Breathing
Inhale through the nose for 4 counts, hold for 7, and exhale through the mouth for 8. This is especially helpful when trying to relax or fall asleep.
Yoga Poses for Menopause Support
These gentle, grounding yoga poses can ease common symptoms and bring the body back into balance.
Poses for Tension Relief
Child’s Pose - Soothes the nervous system and relieves neck and shoulder tension.
Cat-Cow Stretch - Improves spinal flexibility and helps with general aches and pains.
Seated Forward Bend - Calms the mind and helps release stress in the back and shoulders.
Poses for Hot Flushes and Relaxation
Reclining Bound Angle Pose (Supta Baddha Konasana) – Calms the body and helps reduce the intensity of hot flushes.
Bridge Pose – Opens the chest and hips, helping to ease tension and lift mood.
Wide-Legged Forward Fold – Gently stretches the legs while promoting a sense of calm and coolness.
Poses for Mood, Memory, and Circulation
Downward-Facing Dog – Increases circulation to the brain and may help with brain fog and energy levels.
Legs-Up-the-Wall Pose (Viparita Karani) – A restful posture that supports circulation and reduces stress.
Poses for Strength and Balance
Tree Pose – Strengthens the legs and improves balance, while also calming the mind.
Chair Pose – Builds strength in the hips, thighs, and core — supporting overall stability.
Practical Tips
Listen to your body – Some days will feel better than others. That’s normal. Adapt your practice to suit your energy levels and symptoms.
Start small – Just 5 to 10 minutes of gentle yoga or breathwork can have a big impact.
Get professional guidance – If you’re new to yoga or managing health concerns, speak with your GP or a qualified yoga instructor before beginning a new routine.
In Closing
Menopause doesn’t have to be something we simply endure — and it certainly doesn’t have to mean slowing down. For me, it’s been a time of transformation and rediscovery. I’ve left behind an old chapter and stepped into a new one, filled with travel, DJing, festivals, teaching new yoga styles, and leading retreats. Yoga has been a constant companion through it all - helping me stay grounded, strong, and connected to myself.
If you’re navigating this stage and want to explore how yoga can support you too, I’d love to connect. You’re not alone - and there’s so much power in embracing this next chapter with energy, curiosity, and compassion.