02-08-2025
4 Yoga Poses That Helped Me Manage Menopause (and Why I Still Practice Them at 61)
Gentle yoga moves that ease brain fog, fatigue, and stress during menopause.
My menopause journey began at 51, the same year I found my way back to the yoga mat.
Most of my life, I was drawn to high-energy movement like running, dancing, and swimming. I craved the endorphin rush that came with pushing my body. But when peri-menopause hit, I started experiencing symptoms like hot flashes, mood swings, and crushing fatigue. My body, mind, and spirit were asking for something different.
That's when yoga became more than just movement. It became medicine.
At 61, I'm an RYT-500 certified yoga teacher, and I still practice yoga regularly. Not just the poses, but the philosophy. I've found that the combination of yin, vinyasa, restorative, hatha, yoga nidra, and even a bit of humor from my husband and photographer helps me meet post-menopause with more grace, strength, and self-compassion.
Here are four yoga poses I keep coming back to, and how they continue to support me through the ongoing ups and downs of this stage of life.
1. Dolphin Pose (Ardha Pincha Mayurasana)
One of the most frustrating symptoms of menopause for me has been 'menopause brain.' It feels a lot like pregnancy brain: forgetful, foggy, unfocused. Dolphin pose, like other inversions, sends blood to the brain, helping me feel more mentally alert and grounded.
Plus, it stretches the hamstrings, strengthens the shoulders, and fires up the core. All are essential for balance, posture, and staying strong as we age.
Caution: If you have high blood pressure, modify or skip inversions altogether.
2. Revolved Downward Dog (Parivrtta Adho Mukha Svanasana)
This pose combines the benefits of a gentle inversion with the detoxifying power of a twist. It boosts circulation, especially to the brain, and helps with focus and clarity. It also gives the internal organs a 'massage,' which supports digestion. That slowed down for me during menopause.
I love how this pose resets both my body and mind.
3. Reclining Pigeon (Eka Pada Raja Kapotasana, Supine Version)
When Phil, my husband, snapped a photo of me in this pose and called it 'slug pose,' I couldn't stop laughing. It's not glamorous, but it's deeply healing.
This version of pigeon pose helps release tension in my hips, especially after hours of sitting at the computer. It's also helped me recover from an old hip injury I got during a half-marathon in my 40s.
On the emotional side, this pose is one of my go-tos for calming anxiety and mood swings. Forward-folding postures are incredibly soothing for the nervous system, and let's be honest, I'll take all the nervous system support I can get in menopause.
Note: Be careful with this one if you have knee issues. Alternatives like figure four or thread-the-needle might be better for some bodies.
4. Reclining Twisted Roots (Supta Parivrtta Garudasana)
This pose may not look like much, but it's one of my favorites. I love the standing version of eagle pose for building strength, but this reclining version is pure unwinding.
I use a yin approach here, easing into the twist and holding it for several minutes while focusing on my breath. It helps settle my racing mind, calm my heart, and support digestion. All things that tend to go haywire during menopause.
Done at the end of a yoga session or before bed, this pose helps bring balance back to my nervous system.
Yoga has helped me navigate menopause for the past decade, and it continues to be one of my most reliable tools for relief. Whether you're in perimenopause, postmenopause, or somewhere in between, these poses may offer the grounding, clarity, and calm that your body and mind are asking for.
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