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Yoga for menopause: a 35-minute practice for strength, balance and winding down

A 35-minute yoga practice for perimenopause and after the menopause: standing poses for leg strength and balance, back-strengthening work on the floor, your pelvic floor exercises and a long wind-down. It won't switch off hot flushes, so keep a fan and a cold drink nearby, but it builds strength and steadiness and gives you a calmer end to the day. It already bends from the hips, keeps twists gentle and leaves out deep forward folds and shoulder stands, so it suits most people with osteoporosis.

35 minBeginner15 movesFirm cushionBack · Abs · Calves · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSit tall or lie with your knees bent. In through your nose for about 4, out for about 6. If a hot flush comes at any point, pause, sip something cold and carry on when it passesEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Warm up

  1. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels natural. With osteoporosis, keep the rounding smallHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Breath reach5 breaths
    Beginner · 3D demoStanding: arms float up as you breathe in, and down on a longer breath outHarder: Slow breathing (6 breaths a minute)

Stand strong

  1. Mountain pose (Tadasana)5 to 10 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even on both feet, knees softHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if onto a tall stool. Keep your hands on your thighs if raising your arms is hardHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)5 breaths each side, twice
    Intermediate · Quads, Glutes, Adductors · 3D demoFront knee in line with your second toe. Shorten your stance if your knee complainsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoSoft knees, hands sliding down your thighs, back long. This is how to bend forward if your bones are fragileHarder: Seated forward fold (Paschimottanasana)

Balance

  1. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoA hand on a wall. Rest your foot on your ankle or calf, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

On the floor

  1. Bird dog5 slow reaches each side, holding 3 breaths
    Beginner · Back, Abs, Glutes · 3D demoReach long rather than high. Make fists if your wrists complainEasier: Bird dog, one limb at a timeHarder: Bear crawl
  2. Locust pose (Salabhasana)3 holds of 3 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoLift your chest and legs a little, neck long, eyes down. This strengthens the back muscles that help your postureEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  3. Glute bridge10 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoBreathe out as you lift, and stop before your ribs flareEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  4. Pelvic floor exercise (Kegel)8 slow holds of up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoLift up and in, then let go completely. This counts as one of your three sets today

Wind down

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoKnees on a cushion. Twist smoothly, with both shoulders downHarder: Seated twist, bottom leg straight
  2. Reclining bound angle pose (Supta Baddha Konasana)3 min
    Beginner · Adductors, Chest · 3D demoA cushion or block under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)
  3. Corpse pose (Savasana)5 min
    Beginner · 3D demoHave a light layer you can throw off. Scan slowly from your toes to your head, the way yoga nidra does

Tips

  • Do it 2 or 3 times a week alongside 2 strength sessions and brisk walking: yoga keeps you strong and steady, but it doesn't build bone on its own.
  • Keep the room cool, wear layers and have a cold drink nearby. If a flush makes you dizzy, sit down until it passes.
  • With osteoporosis or a past spinal fracture, bend from the hips, keep your back long and twist smoothly. Leave out deep forward folds, shoulder stand and plough.
  • Do your other two pelvic floor sets later in the day. Leaking that isn't improving needs a GP or a pelvic health physiotherapist.
  • If hot flushes, poor sleep or low mood are hard to live with, talk to a GP: NICE recommends HRT, with menopause-specific CBT as an option.
  • Bleeding from the vagina after the menopause, even once, needs a GP appointment.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for menopause: a 35-minute practice for strength, balance and winding down take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.