Yoga for Menopause Relief

A 2018 systematic review of 13 randomized medical studies has shown that yoga reduces vasomotor (hot flashes, night sweats), urogenital, somatic, and psychological symptoms as well as exercise or resistance training; effects on vasomotor symptoms specifically were actually greater than general exercise. 

Considering the frantic internal struggle between our ovaries, hypothalamus, and pituitary glands (among others!) that causes the hormonal fluctuations of menopause, it’s actually no surprise that yoga may be a balm.  While a yoga practice doesn’t directly influence the body’s hormone production, it can help control many of the unpleasant symptoms of menopause by relaxing the nervous system and improving the endocrine system, which in turn helps the body better adapt to these wild hormonal shifts.  And it’s not just physical: the sense of community and connection that comes from practicing in a group setting can be helpful as well and should not be underestimated, as the changes women experience during menopause often cause feelings of isolation and despair.

Before you pack up your mat and head to a hot yoga class, keep in mind that when it comes to treating menopause, not all poses are created equal.  There are specific restorative and cooling poses like standing forward bends, supported back bends, and inversions that can be very helpful, as gripping or tightness in the body can make hot flashes and anxiety worse.  In an article for Yoga Journal, yoga instructor Patricia Walden suggests a series of these poses, which target hot flashes, fatigue, and irritability by signaling the adrenals and sympathetic nervous system to stop working so hard and encouraging a state of rest.

It’s interesting to note that the same effect is seemingly not achievable through mindfulness or meditation alone, at least according to this study, which found no effect on menopause symptoms or quality of life through various relaxation techniques.

How does exercise or yoga help you cope with menopause?