Menopause is a time of change – physically, emotionally, and often in self-image. Many women experience not only hot flashes or sleep disturbances during this phase, but also a new need for rest, clarity, and connection to their own bodies. Yoga, especially hormone yoga and meditation, can offer a gentle yet effective path back to inner balance, particularly during this time.
But younger women also experience hormonal imbalances – for example, due to stress, irregular periods, or the birth control pill. Yoga can have a regulating effect in all these phases of life. Learn more below.
Femininity in transition – and what yoga has to do with it.
During puberty, we discover our feminine power for the first time. During menopause, we encounter it again – only deeper and more consciously.
As hormone levels decrease, the need to become more aware of oneself often increases:
- Who am I beyond roles, expectations, and external attributions?
- What does femininity feel like when it no longer has to follow reproductive patterns?
- What do beauty, strength, and sensuality mean in this new body?
Yoga is one of the few paths that leads not outwards, but inwards. It teaches us not to "optimize" the female body, but to honor it – in its changeability, softness, and strength.
Hormone yoga – a loving impulse for hormonal balance
Hormone yoga was developed by the Brazilian Dinah Rodrigues and is specifically aimed at women whose hormonal system is changing – for example, in the years before, during and after menopause.
In contrast to dynamic yoga styles, the focus here is on:
1. Activating body postures
Twisting poses, heart openers and gentle backbends stimulate hormonally relevant areas such as the ovaries, thyroid, pituitary gland and adrenal glands.
2. Breathing techniques that mobilize energy
Powerful breathing patterns like Bhastrika (“fire breathing”) generate warmth, momentum and a noticeable energy boost.
3. Energy Management & Visualization
The energy generated is consciously directed to specific areas of the body – a principle originating from Hatha and Kundalini yoga .
4. Balance between strength and letting go
Each sequence ends with deep relaxation, as stress reduction significantly supports hormonal regulation .
Hormone yoga does not act like a "switch" that immediately increases hormones – but rather like an invitation to the body to rediscover its own rhythm.
Why yoga is so beneficial, especially during menopause
Many menopausal symptoms arise from the tension between physical changes and emotional strain. As hormone production in the female body changes, many bodily systems become more sensitive: nervous system, metabolism, sleep patterns, mood.
A common question is: "How do menopause and perimenopause begin?"
Many women report that they no longer feel "as stable" internally.
This is precisely where yoga unfolds its special effect and can help to reconnect with the body and better perceive early signs:
For the body:
- Improves sleep and energy levels
- supports joints and metabolism
- Promotes mobility in hips and back
- regulates the nervous system
For mental health:
- stabilizes mood swings
- strengthens self-esteem and body image
- facilitates emotional transitions
- promotes serenity in everyday life
For women:
- invites one to arrive anew in one's own body
- provides inner clarity and self-connection
- It opens spaces for sensuality and softness
- strengthens intuition
Yoga thus becomes a ritual that helps women not to fight "against" change, but to flow with it.
Recommendations: Inspiration for body, mind & femininity
WeDontCare Club
A humorous and powerful community that encourages women to break down body images and redefine themselves beyond beauty standards.
Podcast “FCK NTI AGE” by Elena Lustig
Authentic, humorous, courageous. For women who want to talk openly about bodies, sexuality, menopause, and self-love.
👉 https://www.elenalustigyoga.com/podcast-von-elena-lustig
Menopause is a new beginning – and yoga a reliable compass.
Menopause is not an end, but a transition into a different form of femininity – one that is more mature, braver and more independent.
Yoga helps to understand this new phase of life not as a loss, but as growth:
- as a return to the inner voice
- as a reminder to appreciate one's own body
- as an invitation to rediscover oneself
Many women initially experience menopause as a farewell – to fertility, to the youthful version of their bodies, to traditional gender roles. But at the same time, something new emerges: serenity, clarity, self-determination, and sensuality – a more mature, deeper version of yourself.
Yoga helps to perceive this new femininity not as a loss, but as a new gain .
Asanas such as heart openers, hip openers, backbends and gentle twists act like doors that lead into a new body space: a space of strength, softness and intuition.
👉 Find suitable yoga offers with the "Hormone Yoga" style for you here!
Whether it's hormone yoga, gentle flows or meditative practice: anything that brings you closer to yourself is the right way.
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