Yoga for Menopause Symptoms: Mindfulness & Self-Care Rituals for Your Best Self

A Different Kind of Menopause Story

When women talk about perimenopause, the conversation often begins with hot flushes, sleepless nights, and mood swings. My story is a little different. I’ve never experienced a hot flush. Instead, my menstrual cycle in recent years has been marked more by migraines than by waves of heat.

And while migraines can be exhausting and last up to three days, I’ve been fortunate to sail through many other symptoms that friends and clients have struggled with.

I believe part of my (so far) easier perimenopause journey comes down to a combination of lifestyle choices: a consistent yoga and mindfulness practice, a commitment to self-care, and a plant-based diet that keeps my body nourished and inflammation low.

This isn’t a magic formula, though. Every woman’s experience is unique, but it’s a path worth exploring if you want to feel strong, balanced, and connected to yourself during this transition.

Why Menopause Wellness Matters More Than Ever

Menopause isn’t just about physical symptoms; it’s a profound life stage that affects our mental, emotional, and spiritual well-being. It’s a time when our bodies ask us to slow down, reassess, and care for ourselves differently.

When my body transitioned into perimenopause, I found myself choosing more yin and restorative yoga practices. Even small quantities of sugar, alcohol, and processed foods now affect my energy levels, and I am more conscious of what I consume.

Globally, the conversation around menopause is changing. Wellness brands, health professionals, and communities are moving beyond treating menopause as a “problem” to be fixed, and instead embracing it as a phase of power and transformation.

Midlife brings challenges, but it is also a time of empowerment.

I think midlife is when women discover who they truly are. It might take a few years of exploration and confusion, but we often exit the menopause phase with a clarity for what we want from life that was never there before. If you're in the transition phase, check out my article, How to Get Unstuck in Midlife, for simple tips on navigating this road.

By combining yoga, mindfulness, and intentional self-care, we can navigate perimenopause and menopause with more ease, grace, and self-compassion.

How Yoga Supports You: Body, Mind & Hormones

Menopause can feel unpredictable: some days you’re energised and focused, other days foggy and drained. Hormonal changes affect not just your reproductive system, but also your muscles, bones, mood, and sleep patterns.

Here’s how yoga can help:

1. Physical Support

• Bone health – Weight-bearing poses such as Warrior II and Chair Pose help maintain bone density as estrogen declines.

• Muscle strength & balance – Standing poses and core work help prevent falls and maintain independence.

• Joint mobility – Gentle flows and restorative sequences keep stiffness at bay.

2. Nervous System Regulation – Yoga activates the parasympathetic nervous system, which calms your stress response, reduces cortisol, and supports better sleep. Simple breathwork techniques, such as alternate nostril breathing, can ease anxiety and balance energy levels.

3. Emotional Connection – Perhaps most importantly, yoga helps you reconnect to your body as an ally rather than something “going wrong.” Every movement and breath can be an act of self-kindness.

My Experience: Migraines & the Vegan Connection

While I haven’t battled hot flushes, I have experienced hormone-linked migraines that appear around the time of my cycle. Migraines are a reminder that perimenopause affects each of us differently, and our symptoms can shift over time.

I also suspect my vegan diet has been a quiet but powerful ally. A whole-food, plant-based approach is naturally rich in antioxidants, phytoestrogens, and anti-inflammatory nutrients, all of which may support hormonal balance and reduce the severity of symptoms.

Because animal products contain the natural hormones of that animal, eating them means you’re also taking in those hormones. Given how sensitive our bodies are to hormonal changes, by not consuming animal products, I can be confident I’m avoiding this source of hormonal disruption.

Foods like flaxseeds, soy, leafy greens, and berries are daily staples for me, and I notice that when I’m consistent with my diet, I feel steadier both physically and emotionally.

Plant-based meals can support your body and mind during menopause.

I’m not suggesting veganism is a cure-all, but if you’re curious, adding more plant-based meals could be a worthwhile experiment. Check out this article, How to Go Vegan: A Guide for Yogis, for more information.

Yoga Poses for Menopause Symptoms

Yoga can help with menopause symptoms, so be sure to check out my Top 5 Yoga Poses for Menopause Symptoms. Here are a few practices that work beautifully during perimenopause and beyond:

1. Morning Cat-Cow with Breath Awareness – Loosens the spine, improves circulation, and energises you for the day ahead. Pair each movement with a deep inhale and exhale.

2. Supported Bridge Pose – Place a yoga block or cushion under your sacrum to gently open the hips, relieve lower back tension, and boost circulation.

3. Legs-Up-the-Wall (Viparita Karani) – A favourite for calming the nervous system, improving venous return, and easing tired legs. This is perfect just before bed!

4. Mindful Breathing – Five minutes of slow, diaphragmatic breathing in the middle of your day can reset your energy and help you think more clearly.

Reset your nervous system and clear your mind with a short meditation.

Self-Care Rituals to Feel Held in This Transition

Morning Mindful Start

• Warm herbal tea, such as chamomile, rooibos, or mint, 5–10 minutes of gentle stretching, and jotting down your intention for the day. Try my Sea Moss Smoothie Recipe for Energy, Skin, and Hormone Support.

Evening Wind-Down

• Lavender-scented bath or foot soak, restorative yoga, and writing three things you’re grateful for.

Community Connection

• Join a supportive women’s circle, a menopause discussion group, or attend retreats designed for midlife wellness.

  
  

These rituals aren’t about doing more, they’re about doing what nourishes you most deeply.

Choosing Retreats & Wellness Products Mindfully

If you’re exploring menopause-friendly retreats or products, look for:

• Expertise – Facilitators with experience in midlife wellness.

• Holistic Approach – Activities that combine movement, rest, and connection.

• Evidence-Based Products – Herbal blends or supplements backed by credible research.

  
  

Personally, I recommend yoga bolsters, blocks, and supportive straps for a home practice that meets your body where it is, especially if your flexibility and balance are shifting.

🌼Final Thoughts: Your Menopause, Your Way

Menopause is not the end of vitality; it’s a doorway to a new chapter. Whether your journey is marked by hot flushes, migraines, or a surprising lack of symptoms, it’s an invitation to listen to your body and mind more closely than ever.

Through yoga, mindfulness, and intentional self-care, you can move through this phase feeling grounded, supported, and even empowered.