Supporting Women Through Menopause with yoga
Perimenopause and menopause are natural transitions in a woman’s life. They bring hormonal changes that can affect sleep, energy levels, mood, and joint health. While these changes are a normal part of ageing, they can sometimes feel disruptive. Yoga offers a safe and nurturing way to support your body and mind through this stage, helping you move through changes with awareness and ease.
Viniyoga, the tradition we follow at Steel City Yoga, is about adapting practice to your individual needs. Every movement, posture, and breath is paced mindfully to suit your body. It’s not about achieving perfect poses—it’s about listening, feeling, and connecting with yourself. This mindful approach encourages you to work with your body’s strengths and limitations, supporting balance, flexibility, and strength in a way that feels gentle and sustainable.
Why Yoga Helps During Menopause
Yoga practice can bring multiple benefits during perimenopause and menopause, supporting both physical and emotional wellbeing:
Ease Physical Discomfort
Simple postures help release tension in the neck, shoulders, and back, improve circulation, and support bone and joint health—particularly important as estrogen levels decline. Yoga can also help relieve stiffness, encourage proper posture, and maintain core strength, all of which contribute to overall mobility and comfort.Support Emotional Wellbeing
Hormonal changes can affect mood and stress levels. Breathwork, mindful movement, and relaxation techniques can help reduce anxiety, improve focus, and create a sense of calm. Developing a regular yoga practice can foster emotional resilience, helping you feel more centred and in control.Improve Sleep and Energy
Restorative sequences and pranayama (breathing exercises) can help ease insomnia, night sweats, and restlessness, improving the quality of sleep. Over time, this contributes to more consistent energy levels, making daily life feel less tiring and more manageable.Encourage Self-Awareness
Yoga encourages you to tune into your body, notice sensations, and connect with your breath. This heightened awareness can lead to better self-care, a deeper understanding of your needs, and a sense of empowerment during a transformative stage of life.
Practical Yoga Support for Daily Life
Viniyoga is highly adaptable, so even a few minutes of mindful practice at home can make a difference. Some simple ways to integrate yoga into your day include:
Morning stretches to gently awaken the body and energise your day
Seated or lying postures to release tension and improve flexibility
Breath-focused meditation to calm the mind, reduce anxiety, and centre yourself
Short relaxation sessions before bed to support restorative sleep
In addition, practicing mindfulness in daily movements—such as walking, lifting, or bending—can extend the benefits of yoga into everyday life, helping you move with greater awareness and ease.
Join Our Yoga for Menopause course
At Steel City Yoga, our Yoga for Menopause course is designed specifically for women navigating these changes. The course combines gentle postures, breathwork, and relaxation techniques with practical guidance for adapting practice to your body’s needs. You will learn simple tools that can be carried into daily life, helping you feel balanced, strong, and supported.
You can find full details and join the sessions here: Steel City Yoga – Yoga for Menopause
Menopause is not an ending—it is a new chapter. With gentle, mindful practice, you can navigate this stage with grace, confidence, and a deeper connection to yourself. Yoga doesn’t stop the changes, but it provides a supportive framework to move through them with ease, steadiness, and a renewed sense of wellbeing.
““Menopause is not an age; it’s a stage. A stage of wisdom and freedom.” ”