Perimenopause, or the menopausal transition, is a phase that can begin several years before menopause (Menopause is the period after a woman no longer has a period for 12 months). It often comes with symptoms like irregular menstrual cycles, hot flashes, fatigue, and mood swings. You might also experience more difficulty losing weight, acne—yes, it’s like a second adolescence!—insomnia, or brain fog. Behind these perimenopause symptoms are, you guessed it: hormones!

Yoga, by acting on the endocrine glands and nervous system, helps you regain physical and emotional balance during this time of change. In this article are six yoga poses specifically chosen to support you through perimenopause, and we’ll also explore complementary approaches like therapeutic herbal teas or shamanic and somatic healing for holistic support.