what is yoga for menopause

One of the most common questions I’m asked is, “What exactly is Yoga for Menopause, and how is it different from regular yoga?”

The short answer: it’s yoga designed specifically for the changing needs of perimenopausal and postmenopausal women — physically, emotionally, and neurologically.

But the long answer is richer, more nuanced, and full of supportive detail.

Supporting the Changing Body
During perimenopause and menopause, our bodies subtly shift in a variety of ways. Our usual yoga practice may feel different and instinctively we may feel it needs some tweaking to remain nourishing.  During this time collagen reduces, synovial fluid decreases, and cartilage can be affected, which means joints become more sensitive, we may be more prone to stiffness or discomfort, and also more vulnerable to injury.

Yoga for menopause takes this into account by offering plenty of warm-ups to prepare the joints safely. We also avoid extreme ranges of motion — not because we can’t do them, but because we don't need to. The aim is to protect and nurture the body, not push it beyond what feels good.

Strength is also a key component. As we lose muscle mass during menopause, strength-building movements help support not only the muscles themselves, but also the bones. When muscles contract, they gently pull on the bones — an action that supports bone density and long-term bone health. Strength in this stage of life is both functional and empowering.

Caring for the Nervous System
Perhaps the biggest difference in Yoga for Menopause is its focus on the nervous system.

Many women experience increased reactivity, sensitivity, or emotional volatility due to changes in the HPA axis (the stress response system). This can leave us living more often in a sympathetic “fight-or-flight” state.

A Yoga for Menopause session is therefore intentionally structured to build resilience in the nervous system. You can expect a cycle of gentle activation followed by deep pacification — a way of reminding the body how to shift from stress into ease.

All sessions conclude with a nourishing, extended relaxation. Hands-on touch may be offered to support the release of oxytocin — our “tend and befriend” hormone — which naturally helps to counter cortisol and adrenaline.

Supporting Brain Health
Menopause brings changes not just to the body, but to the brain, and many women notice memory lapses, mental fatigue, or shifts in focus. The good news is that the brain is remarkably adaptable — it can form new connections and respond to the way we move, breathe, and learn. Yoga for Menopause supports this by offering gentle physical and mental stimulation: balance and coordination exercises challenge the vestibular system, breathwork and mindful attention engage focus, and learning new sequences provides a healthy cognitive “workout.” These practices, combined with stress reduction and deep relaxation, help nourish the brain, supporting clarity, memory, and mental resilience alongside the body.

Pelvic Floor and Core Awareness
Pelvic floor health becomes even more important during this phase of life. Yoga for Menopause includes practices that both gently strengthen and relax, and support the pelvic floor without strain.

We also work with the abdominal muscles and deep core. Beyond physical stability, there is emerging research suggesting that core strength supports mood and mental wellbeing — a welcome bonus during a time when many women experience emotional shifts.

Community, Sharing, and Knowledge
Another beautiful difference is the inclusion of a sharing circle. This offers a supportive space to be heard, held, and understood — a reminder that whatever you’re navigating, you’re not navigating it alone.

It’s not group therapy and it’s not a “fix-it” session. Rather, it’s an opportunity to feel connected, validated, and informed. You’ll also receive up-to-date information on menopause, symptoms, and supportive lifestyle tools so that you can make empowered choices.

For many women, one of the hardest feelings during menopause is the sense of losing control. This can be especially challenging for those who have lived through trauma, where that feeling of being “out of control” can echo past experiences.

Yoga for Menopause offers a path back to self agency — you get to choose how much you do, how you move, how you rest, and how much you share. Information becomes power, movement becomes medicine, and the group becomes a soft place to land.

A Practice Designed to Empower You
Yoga for Menopause isn’t about fixing symptoms.  It’s about supporting you through change with warmth, clarity, and compassion.

It’s about education, community, strength, mobility, nervous-system resilience, and deep rest.

It’s about feeling at home in your body again — even as that body evolves.
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If you feel drawn to explore this work further, I offer Yoga for Menopause workshops, programs, or individual one-to-one sessions (in person or online).  All options are crafted to meet you exactly where you are, with space to learn, breathe, strengthen, rest, and feel truly supported. You’re invited to step into whichever offering feels most nourishing for you.

Learn more about Yoga for Menopause here (link coming soon).