How Yin Yoga Can Help Relieve Menopause Symptoms
At the age of 47, I experienced sleepless nights and hot sensations, but my periods were still regular, and I didn’t suffer from hot flashes. I thought my symptoms were due to stress, depression, or PTSD. When my older friends insisted, “It’s menopause,” I brushed it off. My Chinese medicine practitioner, Jana Särman, diagnosed me with “liver heat” and advised me to cool my body (you’ll read below how menopause connects with the liver). I reduced my intake of chili and coffee and shifted completely to yin yoga and restorative yoga as my main forms of exercise. I took a break from ashtanga yoga for six months when my symptoms were at their worst. By calming and cooling my system, I found relief. Later, I learned that my symptoms were indeed caused by low estrogen levels—menopause.
Since then, yin yoga has continued to support me, as it does for so many others in similar situations. It’s becoming increasingly popular as a natural way to manage menopause symptoms like hot flashes, insomnia, and stress.
What Is Menopause, and How Does It Affect the Body?
Menopause, including perimenopause (a transitional phase before periods stop entirely), is a natural stage in a woman’s life when the production of estrogen and progesterone decreases. This hormonal shift can lead to symptoms such as:
- Hot flashes
- Insomnia
- Mood swings
- Anxiety & Palpitations
During menopause, the liver and kidneys play a crucial role in regulating hormones. The liver metabolizes estrogen, while the kidneys and adrenal glands produce stress hormones and eliminate toxins. Yin yoga helps support these organs, promoting hormone balance and symptom relief.
The Role of Hormones During Menopause
Yin yoga, combined with Traditional Chinese Medicine (TCM), helps balance hormone production by stimulating the body’s energy flow. By holding poses for an extended period, yin yoga stimulates connective tissues, joints, and internal organs. This practice also helps regulate the body’s energy flows, known as meridians in Traditional Chinese Medicine (TCM). In TCM, menopause is often associated with imbalances in the Wood and Fire elements:
- Wood Element: Governs the Liver and Gallbladder, linked to emotions like stress and anger. Balancing the Liver can reduce irritability and improve mood.
- Fire Element: Governs the Heart and Small Intestine, influencing temperature regulation and emotional stability.
The liver, seen as a detox organ, is tied to emotions like anger, stress, and irritation. If these emotions haven’t been processed properly, they can “stagnate” the liver, intensifying menopause symptoms. Through yin yoga, we can stimulate circulation, detox the liver, and balance hormones, which helps improve mood and overall well-being.
Yin Yoga Poses for Menopause Relief
Certain yin yoga poses stimulate the liver and gallbladder meridians, such as:
- Butterfly Pose
- Swan Pose
- Dragon Pose
These poses release blockages in energy channels, improve circulation, and support detox processes in the liver. Personally, I’ve found that yin yoga has been effective both during PMS and menopause. However, it’s essential to explore what works best for you.
How Inversions Balance Hormones
Inversions are particularly powerful for balancing energy flow in the body, as they affect two primary energies: Prana (upward flow) and Apana (downward flow).
During menopause, these energies often stagnate, leading to physical and emotional discomfort. By practicing inversions such as Waterfall Pose or Supported Bridge Pose, Prana and Apana can “meet” again, restoring balance and promoting a sense of vitality and calm.
Menopause-Specific Yoga Sequences in the Yin Yoga App
In the Yin Yoga with Magdalena Mecweld app, I’ve created several yoga sequences designed to balance the body during PMS and menopause. Here are a few examples:
- “Hormonal Carousel”
- “Wood – Detox & Joy”
- “Fire – Peace & Love”
- “Stress Relief”
These sequences include poses that target the liver, gallbladder, and kidneys while incorporating calming inversions like Waterfall Pose, Supported Bridge, and Legs on the Chair. They help lower cortisol levels and promote hormonal balance.
How to create your own Yin Yoga Sequences for Menopause Relief in the app
If you want to create your own sequences in the app, follow these steps:
- Open the app and select “Positions” (the body icon at the bottom).
- Choose the first pose, then tap the star icon.
- Tap “Create New Sequence.” Alternatively, go to “Sequences,” then “Custom Sequences,” and tap “Create Custom Sequence.”
- Name your sequence (e.g., “Hormone Detox”).
- Add poses one by one by tapping the pencil icon to rearrange them as needed.
- Save your sequence under “Custom Sequences” in the “Categories” section.
Two Quick Yoga Sequences for Menopause Relief
Here are two examples of short sequences you can try:
“Hormone Detox” (Max 20 Minutes)
- Butterfly Pose
- Arms Behind Back (Relaxation)
- Butterfly Pose (Opposite Side)
- Sphinx Pose
- Child’s Pose (Relaxation)
- Waterfall Pose
“Cool and Balance” (Max 25 Minutes)
- Resting Dragon Pose (Both Sides)
- Waterfall Pose
- Knees-to-Chest Pose
- Supported Bridge Pose
Both sequences help cool the body, stimulate energy flow, and promote relaxation.
Try the Yin Yoga App for Free
Discover sequences tailored to menopause, stress, and more. Download the Yin Yoga app for a free trial and start your journey toward balance and well-being today!