A Simple Go-To Practice for Menopause Support

Whether you are looking for a gentle pick me up, a moment of clam in the chaos or a daily practice to sustain you through the menopause journey then here’s a short go-to sequence you can turn to.

Roll it out anytime. Think of it as your reset button.

The Menopause Support Sequence: Gentle Moves, Big Benefits

1. Centering Breath (2–3 minutes)

Sit comfortably or lie down on your back on a mat. Bend your knees and place the soles of the feet on the floor. Now place the left hand on your heart, right on your belly and close your eyes. Take a deep breath in through your nose and a long slow breath out through your nose allowing the body to soften with the breath.

Now rest your awareness on your breath and beign to notice the gentle rise and fall of teh belly and and chest hands. Notice how as you inhale, your body exapnds to recive the breath and as you exhale the body softens to let go of the breath. Tune into this rhythm of expansion and drawinf together. Imagine your breath softening the edges of tension you hold in your body and letting it go, breath by breath.

Why it helps: Brings your nervous system into rest-and-digest mode, calming anxiety and preparing your body for practice.

2. Cat–Cow Flow (1–2 minutes)

Come onto your hands and knees in a table top postion. As you inhale, drop your spine, roll back the shoulders and open your heart to gaze forward. On the exhale, draw your pelvic floor in and arch your back, rounding it like a cat. Tuck your chin into the chest and take a god stretch.

Contnue to move like so mindfully with each inhale and exhale, matching breath to movement. (6-8 rounds)

Why it helps: Lubricates stiff joints, eases back tension, and gently wakes up the spine.

3. Supported Child’s Pose (3–5 minutes)

Kneel with knees wide, big toes touching. Fold forward, resting your head on the floor, stacked hands, a cushion, or a bolster. Allow the body to soften and melt into the floor as your turn your awareness to your breath once again. Rest here for 3 – 5 minutes.

Why it helps: Deeply calming for the nervous system, relieves fatigue, and helps with hot flashes.

4. Bridge Pose (3 mins)

Lie on your back, knees bent, feet hip-width apart. Press into your feet and on the inhale lift your hips to come into a bridge. Keep shoulders and arms grounded and chin slightly lifetd to the sky.

Hold for a full breath cycle and on the exhale slowly release to the ground. Repeat 3- 5 times

Why it helps: Strengthens legs and back, improves circulation, and gives a gentle energy boost.

5. Reclined Butterfly (Supta Baddha Konasana) (3–5 minutes)

Lie back with soles of the feet together, knees falling out to the sides. Place cushions under knees if needed. Rest hands on belly or heart and settle into the shape. Allow gravity to gently draw your hips open and realease the tension in the PSOAS muscles (inner groin)

Why it helps: Opens the hips, soothes digestion, and creates a sense of openness and releases pent up emotions.

6. Legs-Up-the-Wall (Viparita Karani) (5–10 minutes)

Lie on your back with legs resting up the wall or on a chair. Place a cushion underneath the hips. Arms open wide, palms up. Rest here for as long as you like.

Why it helps: Reduces swelling, relieves tired legs, supports circulation, and is wonderfully cooling and restorative.

7. Savasana with Breath Awareness (5 minutes)

Lie flat on your back, arms relaxed by your sides. Let the breath come and go naturally. Now close your eyes and gently watch your breath. Imagine melting into the floor with exhale and drop all effort. Come to rest in your stillness

Why it helps: Integrates your practice, resets the nervous system, and gives your body permission to rest deeply.

A Few Tips:

• Consistency over intensity: 10–15 minutes regularly is better than one long practice once in a while.
• Stay cool: If hot flashes are an issue, keep your room well-ventilated and choose calming over heating postures.
• Listen in: Some days you’ll want gentle movement, other days more rest. Both count as yoga.

Read here about the 5 core ways in which yoga supports menopause