The Role of Yoga in Menopause: Poses That Promote Hormonal Balance

Menopause is a natural transition in a woman’s life, but its symptoms—such as hot flashes, mood swings, fatigue, and insomnia—can be overwhelming. As estrogen levels decline, the hormonal imbalance can lead to emotional and physical discomfort, leaving many women feeling frustrated and drained.

While medication and supplements can help, yoga offers a natural and holistic way to regulate hormones, reduce stress, and boost overall well-being. By practicing specific yoga poses regularly, Indian women can ease the challenges of menopause and feel more balanced, both physically and emotionally.

Combining yoga with natural supplements, like MumYum—a candy infused with 22 Ayurvedic herbs designed to support menopause wellness—can offer gentle, consistent relief from symptoms.

Let’s explore how yoga can balance hormones and reduce menopausal discomfort.

🧘♀️ How Yoga Supports Hormonal Balance During Menopause

Yoga works on multiple levels to ease menopausal symptoms:

✅ Reduces Stress: Stress exacerbates hormonal imbalances. Gentle, restorative yoga poses calm the nervous system and reduce cortisol levels, helping prevent stress-induced hot flashes and mood swings.

✅ Improves Circulation: Yoga boosts blood flow to the reproductive glands, supporting better hormonal function and reducing the severity of symptoms like hot flashes and night sweats.

✅ Supports Sleep and Mood: Yoga reduces insomnia and irritability by relaxing the body and mind, helping women sleep better and feel more emotionally stable.

✅ Boosts Bone and Joint Health: With declining estrogen, bone density decreases during menopause. Yoga strengthens bones and joints, reducing the risk of osteoporosis.

🌿 5 Yoga Poses to Relieve Menopausal Symptoms

Here are five yoga poses that help promote hormonal balance, reduce stress, and ease common menopausal discomforts.

🐄 1. Cat-Cow Pose (Marjaryasana-Bitilasana) – Eases Mood Swings and Improves Flexibility

Cat-Cow Pose is a gentle flow between two positions that improves flexibility in the spine and relieves tension. It also stimulates the adrenal glands, promoting better hormone regulation.

✅ How to do it:

Start on your hands and knees.
Inhale, arch your back, and lift your chest (Cow Pose).
Exhale, round your spine, and tuck your chin (Cat Pose).
Flow between these poses slowly for 1–2 minutes.

💡 Tip: Practice this pose in the morning to release tension and improve circulation, helping you feel more balanced throughout the day.

🌺 2. Bridge Pose (Setu Bandhasana) – Supports Hormonal Health and Reduces Fatigue

Bridge Pose is excellent for stimulating the thyroid and adrenal glands, which play a key role in hormonal balance. It also relieves fatigue and strengthens the lower back.

✅ How to do it:

Lie on your back with knees bent and feet flat on the floor.
Press your feet into the mat and lift your hips toward the ceiling.
Hold the pose for 30–60 seconds, breathing deeply.
Slowly release back down.

💡 Tip: After a long day, practicing Bridge Pose can help reduce lower back tension and gently stretch the spine, promoting relaxation.

🌿 3. Reclining Bound Angle Pose (Supta Baddha Konasana) – Relieves Hot Flashes and Anxiety

This restorative pose is perfect for reducing stress and cooling the body, making it particularly helpful for managing hot flashes and night sweats. It also opens up the hips and improves circulation.

✅ How to do it:

Lie on your back and bring the soles of your feet together, allowing your knees to fall open.
Place a cushion or bolster under your back for support.
Close your eyes and focus on deep, slow breathing for 5–10 minutes.

💡 Tip: Use a rolled towel under your knees if you feel any discomfort in your hips. This pose is perfect to practice before bedtime to calm your body and mind.

🌻 4. Legs Up the Wall (Viparita Karani) – Reduces Swelling and Improves Sleep

This gentle inversion helps regulate blood flow, reducing swelling in the legs and calming the nervous system. It also eases insomnia—a common issue during menopause.

✅ How to do it:

Sit sideways next to a wall.
Swing your legs up and lie back with your arms relaxed at your sides.
Hold the position for 5–10 minutes, breathing slowly.

💡 Tip: Practicing this pose before bed helps calm your nervous system, making it easier to drift into a restful sleep.

🌷 5. Seated Forward Bend (Paschimottanasana) – Eases Anxiety and Enhances Flexibility

This gentle pose stretches the entire back, calms the mind, and promotes a sense of peace. It also stimulates the ovaries, supporting better hormone function.

✅ How to do it:

Sit with your legs extended straight.
Inhale, lengthen your spine, and exhale as you slowly fold forward.
Hold the stretch for 30–60 seconds, breathing deeply.

💡 Tip: If your hamstrings feel tight, place a folded blanket under your knees for added comfort. This pose is great for reducing anxiety and clearing mental fog.

🌿 Enhance Your Yoga Practice with Ayurvedic Support

While yoga balances hormones, reduces stress, and strengthens the body, adding a natural supplement like MumYum to your routine can offer consistent menopausal relief.

✨ Why MumYum?

Infused with 14+ Ayurvedic herbs that target menopause symptoms
Helps reduce hot flashes, fatigue, and mood swings naturally
Convenient and delicious—just one candy a day supports your wellness journey

By combining yoga with MumYum, you’re giving your body the holistic care it needs—both physically and internally.

🌿 Embrace Menopause with Yoga and Ayurveda

Menopause may bring challenges, but with yoga, mindful breathing, and natural supplements, you can navigate this stage with greater ease and grace.

By dedicating just 20–30 minutes daily to yoga and enjoying a MumYum candy afterward, you’ll feel more balanced, energized, and emotionally stable—ready to embrace the beauty of this new chapter.

✨ Do you practice yoga for menopause relief? Share your favorite poses in the comments!

The Role of Yoga in Menopause: Poses That Promote Hormonal Balance