5 Yoga Poses to Ease Menopause Symptoms (And Why They Work So Well)

When you think of menopause support, yoga might not be the first thing that comes to mind. But at Hello Mimi, we see movement—especially yoga—as one of the most powerful and underused tools to support your body through this transition.

Menopause isn’t just a hormonal shift. It’s a whole-body recalibration. Your energy, digestion, mood, and sleep can all be affected by declining estrogen and progesterone levels. And when your nervous system is already overstimulated by daily stress or symptoms like hot flushes, anxiety, or insomnia, high-intensity workouts can often make things worse—leaving you more exhausted, inflamed, or foggy than before you started.

That’s where yoga comes in.

Why We Love Yoga in Menopause

Let’s be real—what worked in your 30s might not feel great anymore. Many women reach for HIIT or bootcamp-style workouts thinking they need to “fight back” against weight gain, low energy, or shifting body composition. But here’s the truth:

Intense workouts can spike cortisol, your body’s main stress hormone, and keep you stuck in survival mode. And when cortisol stays elevated, it disrupts hormone balance, increases inflammation, affects sleep, and slows down recovery—none of which your changing body needs right now.

That’s why at Hello Mimi, we turn to yoga.

Yoga is so much more than just stretching. It’s one of the only movement practices that supports every layer of your body:

• Lymphatic system: Activates detox and helps flush out stagnation

• Muscles and bones: Builds strength and stability as estrogen declines

• Nervous system: Lowers cortisol and brings you into calm

• Reproductive organs: Gently supports circulation and hormonal balance

• Digestive organs: Stimulated by twists, breath-led movement, and compression

• Emotional body: Helps process stuck energy, calm anxiety and reconnect you to your inner calm

And here’s the beautiful part—you don’t need an hour-long class or perfect form to get the benefits. Just a few mindful minutes on the mat (or even in a chair!) can start to shift your experience of menopause from tense and disconnected to supported and empowered.

Whether your joints feel achier, your energy is unpredictable, or you’re just trying to find a new rhythm that works for this version of you—yoga meets you where you are and helps you move forward, gently.

Let’s dive into five of our favourite menopause-supportive yoga poses. These are beginner-friendly, deeply restorative, and designed to help you feel more grounded, clear, and at ease—no matter what kind of day you’re having.

Downward Facing Dog - Adho Mukha Svanasana

Best for: Hot Flashes, Bone Density, Muscle Strength, Brain Fog, Mood Booster

How to do it:

• Start on your hands and knees. Tuck your toes and lift your hips up and back, forming an inverted V shape.

• Let your heels melt toward the ground and soften your knees as much as needed.

• Press through your hands and lengthen your spine.

• Hold for 5 breaths, then rest.

Why it helps:
This gentle inversion increases blood circulation, supports lymphatic drainage, increases blood flow to the brain, and opens up tight shoulders, hamstrings, and calves. It also brings fresh energy and resets your nervous system. It’s overall effect helping to regulate body temperature

Baddha Konasana (Bound Angle Pose)

Best for: Fatigue, Anxiety, Insomnia, Pelvic Floor Tension, Connection

How to do it:

• Sit on the floor with the soles of your feet together and knees gently falling open.

• Hold your ankles or feet. Sit tall through your spine.

• You can stay upright or gently fold forward, letting your spine round.

• Breathe into your hips and inner thighs. Stay for 5–10 deep breaths.

Why it helps:
This pose supports blood flow to the pelvis and womb space, eases lower body tension, and creates a sense of safety and openness. It's especially helpful when anxiety, insomnia or pelvic tightness arise.

Viparita Karani (Legs-Up-the-Wall)

Best for: Anxiety, Hot Flashes, Stress relief, Insomnia, Swelling, Joint Pain

How to do it:

• Sit with one hip close to a wall. Swing your legs up the wall as you lie back.

• Adjust your hips as close to the wall as is comfortable.

• Let your arms rest by your sides and breathe deeply for 5–10 minutes.

Why it helps:
This cooling, restorative pose calms the mind, soothes tired legs and joints, and gently encourages circulation and detox. It’s perfect at the end of a long day or when you feel overstimulated or wired.

Setu Bandha Sarvangasana (Bridge Pose)

Best for: Hot Flashes, Back Pain, Fatigue, Stress, Brain Fog

How to do it:

• Lie on your back with knees bent, feet hip-width apart and close to your glutes.

• Press into your feet and slowly lift your hips toward the ceiling.

• Keep your shoulders grounded and breathe into your chest.

• Hold for 3–5 breaths, then lower with control.

Why it helps:
This pose stimulates the thyroid, opens the chest, and strengthens key menopause-supporting muscles (glutes, hamstrings, and pelvic floor). It also supports circulation, hormone balancing and temperature regulation.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

Best for: Mood Swings, Joint Pain, Muscle Aches, Anxiety, Stress

How to do it:

• Come onto your hands and knees, wrists under shoulders and knees under hips.

• Inhale, arch your spine (cow), lifting your head and tailbone.

• Exhale, round your back (cat), drawing your chin to your chest.

• Move slowly and with breath for 6–10 rounds.

Why it helps:
This simple flowing motion releases tension along the spine, supports digestion, and gently awakens the nervous system. Great for circulation, mood boosting and easing stiffness in the joints. It’s a go-to for mornings or any time you feel tense or foggy.

The Real Magic? It's in Showing Up for Yourself

Whether you try one pose or all five, what matters most is this: you listened to your body today. You don’t need a perfect practice to benefit, you just need to start.

Menopause can feel like unfamiliar territory—your energy shifts, your motivation wavers, and some days, even gentle movement feels like a stretch (literally and emotionally). But every time you choose to pause, breathe, and move with care, you're sending a powerful message to your body: I’m here, and I’ve got you.

You don’t have to be flexible, spiritual, or have fancy yoga gear to feel the benefits. You just need a few minutes, a little curiosity, and a willingness to meet yourself with kindness.

Because this isn’t about doing yoga “right.” It’s about feeling more you again—calmer, clearer, stronger, and more connected from the inside out.

So roll out your mat (or just stretch where you are), take a deep breath, and know this: you’re already doing something good for yourself.

Here’s to movement that heals, moments that ground you, and a midlife that feels more powerful—not less.

Liked This and Want More?

Check out our free Find Calm in Menopause Series for 5 guided videos that will help you find more calm, balance and connection in under 5 minutes a day!

Disclaimer:

At Hello Mimi, we’re here to support and empower you with education, encouragement, and practical tools but we’re not a substitute for personalised medical advice. The information in this blog is for general guidance only. Always consult a qualified healthcare provider before making changes to your health, diet, or supplements especially if you're managing a condition or taking medication.