For those of us experiencing the midlife transition, it can be a bit of a wild ride, but movement can be a big part of managing menopause symptoms, maintaining muscle mass, preventing chronic diseases, and feeling our best. Whether you’re a seasoned yogi or just starting out, yoga can be a wonderful addition to your routine. Let’s explore how yoga can help with menopause and perimenopause, some specific techniques to ease symptoms, and tips for incorporating yoga practices into your daily routine.
What is yoga?
Yoga is an ancient spiritual practice rooted in Indian philosophy that combines physical postures (asanas), breathing techniques (pranayama), and meditation. It’s not just about flexibility and strength. Yoga is a holistic mind-body tool that can help you manage stress, improve your mood, and enhance your overall quality of life. In the U.S., yoga has become incredibly popular, with nearly 16% of adults practicing it in 2022, according to the National Health Interview Survey.
Yoga’s many potential health benefits include:
- Managing stress and anxiety.
- Improving mental and emotional health.
- Enhancing sleep quality.
- Boosting balance.
- Easing low-back, neck, osteoarthritis, and headache pain.
- Supporting weight management.
- Improving quality of life for those with chronic disease.
- Acting as an adjunct treatment for substance use disorders.
Benefits of yoga for menopause and perimenopause
The hormonal changes during the menopause transition can lead to sleep disturbances, hot flashes, mood swings, and joint pain (sounds like a party, right?). While a single yoga session probably won’t have you feeling and sleeping like you did in your 20s, many who practice regularly find yoga to be a helpful complementary therapy for managing menopause symptoms. Here’s what the research says about yoga and the menopause transition.
How can yoga help with perimenopause and menopause?
Yoga can help manage the stress that comes with perimenopause and menopause. By lowering cortisol, your body’s main stress hormone, and supporting the HPA axis (which controls how you handle stress), yoga can really make a difference. Chronic stress often leads to high cortisol levels, which can worsen symptoms like anxiety, poor sleep, weight gain, and mood swings.
Gentle yoga practices, which include deep breathing and mindfulness, have been shown to reduce cortisol and help your body find a calmer, more balanced state.
During perimenopause, hormonal fluctuations can make you more sensitive to stress, affecting your sleep, mood, and metabolism. Yoga helps by soothing your nervous system. This can ease your symptoms and support your overall well-being, making the transition a bit smoother and more manageable.
Relief from menopause symptoms
A 2025 review of studies involving 2,028 women found that practicing yoga significantly improved menopause symptoms in general, as well as sleep quality, anxiety, and depressive symptoms. While this research is promising, it’s important to note that some studies, including a 2018 review of randomized controlled trials, suggest yoga’s beneficial effects on menopause symptoms might be similar to those of other forms of exercise.
So, is it yoga specifically or just more movement in general that helps alleviate those irritating symptoms? More research is needed to know for sure. What’s clear is yoga can be a great add-on to your daily routine for helping manage menopause’s common complaints. Of course, talk to your doctor if you have questions or concerns about yoga or starting an exercise program.
Fewer hot flashes
If you’re tired of feeling like someone turned up the thermostat in your body, practicing yoga might bring some relief. A large 2018 review of randomized controlled trials found that women who practiced yoga experienced significantly fewer hot flashes compared to those who didn’t practice yoga or who engaged in other forms of exercise.
While this is promising for those of us dealing with night sweats and daytime hot flashes, the research on yoga for hot flashes is mixed. A 2025 study noted that yoga didn’t seem to improve hot flashes more than usual care. So, the takeaway here — if you suffer from hot flashes, yoga may help, and it shouldn’t hurt.
Better sleep
Interrupted sleep is a common and frustrating symptom of perimenopause and menopause. But there’s hope! Recent evidence supporting yoga’s beneficial effects on sleep quality is something to celebrate for those of us lying awake in bed at 4:30 AM (hand raised here!).
A 2022 randomized controlled trial of women ages 45 to 60 found that practicing yoga for 75 minutes, 3 times a week for 20 weeks significantly improved sleep quality and other menopause symptoms.
More stable mood
Have you ever exploded at your partner for breathing too loudly, laughed after realizing your reading glasses are still on your head, and sobbed over a puppy video online — all in the same minute? Yoga can help tame those menopausal mood swings and improve your mental health. The same 2022 study also showed significant reductions in depression, anxiety, and perceived stress for women in perimenopause and menopause. So, if you’re feeling a bit all over the place, yoga might be just what you need.
Stronger bones
When we reach perimenopause (and even the years leading up to it), the race is on to preserve bone density and prevent osteoporosis. While weight-bearing exercises like walking are great for building bone density in the lower body, they don’t do much for the wrists, arms, and upper body.
Practicing yoga is an excellent way to preserve muscle mass and build bone density in the spine, arms, shoulders, elbows, and lower body. A small study on post-menopausal women with osteoporosis found that 60 minutes of yoga, 4 days a week, for 6 months significantly increased spinal bone density as measured by dual-energy X-ray absorptiometry (DEXA).
Best types of yoga during perimenopause and menopause
Much of the research on yoga for perimenopause and menopause doesn’t differentiate between different types of yoga. So, while certain styles of yoga may be better than others for reducing the intensity and frequency of hot flashes, mood swings, and body aches and pains, more research is needed to determine which types are most effective for reducing symptoms.
That said, different yoga styles can be ideal for you at different times, depending on your energy levels, symptoms, and the goals for your practice.
Restorative yoga
Restorative yoga is a slower form of yoga aimed at achieving relaxation and rest. It may be ideal for when you’re feeling anxious, irritable, or fatigued. Practicing restorative yoga usually involves a small number of poses that are held for 5 minutes or more. Props like blocks, straps, blankets, and bolsters are often used to support your body in poses, encouraging a state of deep relaxation.
Yin yoga
Yin yoga is a slower, more meditative form of yoga focused on mindfulness and calmness. It’s been shown to decrease anxiety levels, making it a great choice for managing stress and emotional ups and downs.
Hatha yoga
Hatha yoga is a more vigorous style that includes postures like cobra pose, downward-facing dog, legs-up-the-wall, tree pose, and warrior pose. It has been specifically shown to decrease menopausal symptoms, stress levels, and depression in those in post-menopause compared to other forms of exercise or no exercise. If you’re looking for a more active practice, Hatha yoga might be the way to go.
In addition to yoga poses or asanas, yoga breathwork (pranayama) may help calm the body’s sympathetic “fight or flight" response, decreasing anxiety and increasing a sense of wellbeing.
Yoga breathing techniques for menopause
Certain yoga breathing techniques can help calm emotional reactivity, activate the parasympathetic (“rest and digest”) nervous system, lower blood pressure and heart rate, and regulate your body temperature. Try these yoga breathing practices, known as pranayama, to help manage perimenopause and menopause symptoms:
Sheetali pranayama (cooling breath)
This breathing exercise can help cool your body and reduce blood pressure in people with hypertension. To try it, inhale through your curled tongue and exhale through your nose while lightly touching the tip of your tongue to the roof of your mouth. Repeat for several minutes.
Nadi sodhana pranayama (alternate nostril breathing)
Alternate nostril breathing can help soothe racing thoughts, calm the mind, and achieve a more balanced emotional state. Slowly inhale through your left nostril while closing your right nostril, then exhale through your right nostril while closing your left nostril. Switch sides and repeat for several minutes.
Tips for practicing yoga during menopause
If the mere mention of yoga has you imagining yourself balancing impossibly like an acrobat in a room full of spandex, know that yoga comes in many forms that welcome every body and skill level. Here are some tips to get you started on your perimenopause yoga journey:
Choose a gentle style
Opt for a gentle, slower style of yoga for managing menopause symptoms, like restorative yoga, yin yoga, or light vinyasa. These types of yoga help soothe overstimulated nerves, restore energy, and manage stress.
Find the right teacher
Look for a teacher who understands your individual needs and can tailor poses (asanas) to support your body. Some teachers and studios offer classes specifically geared towards people experiencing perimenopause or menopause, which can be helpful.
Avoid hot or intense classes
Stay away from hot or intense power yoga classes, especially during hot flashes or times of stress. These can be overwhelming and counterproductive.
Start small and build over time
As with any new activity, start with shorter, less-intense sessions before jumping into longer, more demanding classes. You’re more likely to stick with it when you begin with baby steps and gradually build over time. Consistency is key — short daily sessions provide consistent benefits over time.
Listen to your body
Your energy levels can fluctuate, so it’s important to listen to your body. Some days you might feel strong and clear-headed. Other days you’ll feel drained. Adjust your practice accordingly. Consistency, not intensity, is the key to long-term results.
Takeaway
Yoga offers more than just physical fitness — it’s a holistic mind-body tool that can ease the transition through perimenopause and menopause. Whether you’re dealing with hot flashes, disrupted sleep, mood swings, or changes in bone and muscle strength, yoga can provide a supportive, evidence-based practice to help manage these symptoms. Choose a restorative style of yoga, honor your body’s changing energy levels, and enjoy the long-term benefits of a consistent yoga practice.
FAQs
Is yoga effective for menopause symptoms like hot flashes and mood swings?
Yes, studies suggest that yoga can reduce the intensity and frequency of hot flashes, improve mood stability, and help manage stress — though its effects might be similar to other forms of exercise in the short term.
What’s the best yoga style for perimenopause and menopause?
Gentle, slower styles of yoga — like restorative, yin, or light vinyasa — are ideal for supporting nervous system regulation, improving energy levels, and helping manage menopause symptoms.
Can yoga substitute for menopause hormone therapy (MHT)?
Yoga is not a replacement for MHT, but it can significantly enhance your overall wellbeing and offer symptom relief, whether or not you’re taking MHT.
How often should I practice perimenopause or menopause yoga?
Practicing yoga 3-5 times a week may improve sleep quality, increase bone density, and provide other benefits. But even 2 weekly sessions may help manage menopause symptoms. Consistency is key — short daily sessions provide consistent benefits over time.
What yoga poses should I avoid during menopause?
Avoid overly heated environments or fast-paced sequences during hot flashes or fatigue. Honor your body’s energy levels, which may change from day to day.
