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.

Why Yoga During Perimenopause?

Perimenopause is marked by a gradual decline in female hormones, especially estrogen and progesterone. As the ovaries reduce their activity, hormonal changes can cause symptoms such as:

• Irregular menstrual cycles
• Hot flashes
• Acne
• Mood swings and irritability
• Persistent fatigue
• Insomnia or sleep disturbances
• Low libido
• Poor concentration, memory lapses
• Brain fog
• Feeling down or depressed
• Difficulty losing weight
• Weight gain, especially around the belly
• Hair loss…

Quite a fun list! Fortunately, yoga is here to help! Yoga gently works on:

• Hormones: Certain poses stimulate the endocrine glands, helping to regulate imbalances.
  
• Stress: Conscious breathing and movement reduce cortisol, the stress hormone.
  
• Circulation: Stretching, bending, and twisting promote better oxygenation of the organs.

💡 Did you know? Studies show that yoga can naturally increase estrogen and progesterone levels, improving quality of life during this transition.

So, roll out your mat! Here are 6 yoga poses to relieve perimenopause symptoms and support you on this journey to a new phase of life.

Warrior 2 Pose (Virabhadrasana 2) to Regain Confidence

Benefits of Warrior 2 Pose during Perimenopause:

• Strengthens the legs
• Opens the hips
• Boosts self-confidence
• Tones the abdomen and back
• Strengthens the arms

How to Do Virabhadrasana 2:

• Stand with your legs wide apart, one foot turned forward and the back foot at a 90-degree angle or slightly inward.
  
• Bend your front knee and straighten your back leg.
  
• Direct your tailbone toward the floor while keeping your front knee above your ankle.
  
• Extend your arms horizontally, shoulders relaxed.
  
• Gaze forward, beyond your front fingers.
  
• Breathe deeply for 2-5 breaths.
  
• Repeat on the other side.

Variation: Reduce the distance between your feet if you feel tension in your hips or knees.

For more details on Warrior 2 Pose, read this article.

Triangle Pose (Utthita Trikonasana) to Stimulate the Ovaries

Benefits of Triangle Pose during Perimenopause:

• Stretches the sides of the body
• Stimulates the ovaries
• Reduces stress
• Tones the oblique and transverse abdominals, responsible for a slim waist.

How to Do Utthita Trikonasana:

• Stand with your legs wide apart, one foot turned forward and the back foot at a 90-degree angle or slightly inward.
  
• Extend your torso forward, place one hand on your ankle or the floor.
  
• Rotate your torso toward the ceiling from your navel.
  
• Keep your torso long and shoulders away from your ears.
  
• Extend your other arm toward the sky and lift your gaze.
  
• Hold the pose for 2-5 breaths.
  
• Switch sides.

Variation: Place your hand on a block or the seat of a chair if the floor is too far away.

Goddess Pose (Utkata Konasana) for the Perimenopausal Goddess You Are

Benefits of Goddess Pose during Perimenopause:

• Strengthens the pelvis and thighs
• Stimulates the reproductive organs
• Improves blood circulation
• Helps connect with the 2nd Chakra, the center of creativity, emotion, and sexuality.

How to Do Utkata Konasana:

• Stand with your feet wide apart and toes turned outward.
  
• Bend your knees outward, keeping your shoulders above your hips (do not lean forward).
  
• Extend your arms in a cactus position or join your palms in front of your chest.
  
• Breathe deeply for 2-5 cycles.

Tip: To keep your shoulders above your hips, direct your tailbone toward the floor and engage your abdominals.

Butterfly Pose (Baddha Konasana) to Relieve Painful Periods

Benefits of Baddha Konasana for Perimenopause:

• Stimulates the pelvic organs
• Relieves painful periods
• Promotes relaxation.

How to Do Baddha Konasana (Butterfly or Cobbler’s Pose):

• Sit on the front of your sit bones, join the soles of your feet, and let your knees open like butterfly wings.
  
• Hold your feet or ankles with your hands.
  
• Breathe deeply for 1 to 2 minutes.

Tip: Place cushions or blocks under your knees for more comfort.

💡 Need personalized perimenopause support?
Perimenopause is a unique experience for every woman. To go further, discover the Yoga & Herbal Tea Program designed to support your hormonal and emotional balance with gentle practices and delicious herbal tea recipes.
Or, if you feel stuck with recurring heaviness or want to regain lightness and joy, explore Shamanic and Somatic Healing for an energetic and somatic approach to navigate this transition with support, and to become even more the woman you are.

Cobra Pose (Bhujangasana) to Stimulate the Adrenal Glands

Benefits of Cobra Pose during Perimenopause:

• Strengthens the back
• Opens the chest
• Stimulates the adrenal glands
• Improves mood!

How to Do Bhujangasana (Cobra Pose):

• Lie on your stomach, place your hands on either side of your ribcage.
  
• Extend your torso forward and, pressing into your hands, lift your chest as if trying to lift your navel off the floor.
  
• Press your feet into the floor and direct your tailbone downward.
  
• Keep your shoulders away from your ears.
  
• Stay in the pose for 2 to 5 breaths.

Variation: Keep your elbows slightly bent or move your hands forward on the mat for a lower, gentler version on the lower back.

For more on Cobra Pose, check out this article on Bhujangasana

Legs-Up-the-Wall Pose (Viparita Karani) to Reduce Fatigue

Benefits of Viparita Karani for Perimenopause:

• Calms the nervous system
• Reduces fatigue and insomnia.

How to Do Viparita Karani (Legs-Up-the-Wall Pose):

• Lie on your back with your hips as close to the wall as possible, place your legs vertically against the wall
  
• Extend your arms to the sides, palms facing up, and breathe deeply for 5 to 10 minutes.

Tip: Use a cushion or bolster under your hips for an even more relaxing effect (avoid using a bolster during menstruation).

Yoga Sequence Advice for Navigating Perimenopause with Serenity

With these 6 yoga poses, you have the tools to start your own special perimenopause practice!

You can do the sequence in the order of this article:

• 1- Virabhadrasana 2, Warrior 2 Pose
• 2- Utthita Trikonasana, Extended Triangle Pose
• 3- Utkata Konasana, Goddess Pose or Fierce Angle Pose (yes, “Utkata” means “fierce, difficult, strong”!)
• 4- Baddha Konasana, Butterfly Pose, Cobbler’s Pose, or Bound Angle Pose
• 5- Bhujangasana, Cobra Pose
• 6- Viparita Karani, Legs-Up-the-Wall Pose

Or you can regularly integrate these poses into your usual sequences.

Adapt your Practice to You and Your Perimenopause Experience

• Listen to your body: Adapt the poses to your energy level of the day, and use props like blocks if needed
  
• Be regular: 10 to 15 minutes a day is enough to feel the benefits of yoga during perimenopause
  
• Breathe deeply to calm the nervous system and circulate energy.

Yoga and Complementary Approaches for a Positive Perimenopause

Yoga is a powerful tool, and it can be complemented by other approaches for holistic support:

Discover the Yoga & Herbal Tea Coaching: I develop a personalized program of yoga poses, pranayama exercises, and meditations combined with therapeutic herbal tea recipes tailored to your needs. Learn more.

Shamanic and Somatic Healing: To release emotional blockages and regain deep grounding. Particularly recommended during life transitions—including perimenopause! Discover the sessions.

Yoga for Perimenopause: Support for a Transition Period

Perimenopause is a time of transformation that can be experienced with curiosity, greater comfort, and a little more peace, with the right resources and tools. Yoga offers a holistic approach to accompany these changes with compassion, and also gives you power to take charge of your own body and health and regain confidence in yourself.

What poses help you during this phase? Feel free to share with me by message or on Instagram #yesyoga_sophie your practices that support your perimenopause journey.

And if you need personalized support: discover Yoga & Herbal Tea Programs or Shamanic and Somatic Healing to better manage perimenopause symptoms or release blockages you are (finally!) ready to let go of—now is the time!