Yoga for menopause: what the research says, and how to start gently

Maybe a friend swears by it. Maybe you've seen a class advertised for women "of a certain age" and wondered if it's worth the bother. Or maybe your body feels stiff and achy, your mind won't settle, and you just want something gentle that might help you feel more like yourself.

Yoga for menopause is a popular idea, and it's easy to see why. It's low-impact, you can do it at home, and you can start at any fitness level. But what does the research actually say? And how do you start without hurting yourself?

This guide covers what studies have found (and where the evidence is thin), what UK guidance says, how to start safely, and some gentle positions to try.

Is yoga good for menopause?

It can be a good choice for many women, as part of a wider plan. The NHS suggests trying relaxing things such as yoga, tai chi or meditation as one of the things you can do yourself during menopause. It also suggests regular exercise, with a focus on weight-bearing and strength exercises for your bones.

Women's Health Concern, the patient arm of the British Menopause Society, describes three kinds of exercise that are useful in perimenopause and menopause: strength exercise, walking, and "restorative" exercise such as yoga and Pilates. It says each is equally important. It also says yoga and Pilates can help build strength and flexibility.

So yoga is a good companion to walking and strength work, rather than a replacement for them.

What does the research say about yoga for menopause symptoms?

Quite a few trials have looked at this. The results are encouraging in places, but the studies have real limits.

Two large reviews

A 2018 review pulled together 13 trials with 1,306 women. Compared with women who had no treatment, women who did yoga had lower scores for menopause symptoms overall. That included psychological symptoms (such as low mood and anxiety), physical symptoms (such as aches), hot flushes and urogenital symptoms (such as vaginal dryness).

But compared with women doing other kinds of exercise, the only difference was a small one for hot flushes. The authors said the effects of yoga were similar to those of other exercise. They also said some results might be affected by weaknesses in how the trials were run, such as people dropping out.

A larger review published in 2025 included 24 studies with 2,028 women. It found women doing yoga had better scores for menopause symptoms, sleep quality, anxiety and low mood than the comparison groups.

However, it found no clear difference between yoga and usual care for hot flushes, or for quality of life. The authors called for bigger and better-designed studies.

What the experts say

In its 2023 review of non-hormone options for hot flushes, The Menopause Society, a large North American body for menopause doctors, did not recommend yoga for hot flushes and night sweats. It said the evidence was limited or inconsistent. It made the same call on exercise, mindfulness and relaxation. It said hormone therapy is still the most effective option for hot flushes.

In the UK, NICE's menopause guideline (NG23), which doctors follow, doesn't mention yoga. It does say doctors should explain the importance of keeping up muscle mass and strength through physical activity.

What this means for you

Putting it together, honestly:

• Yoga looks like a safe, gentle way to be more active, and it may help you feel better in yourself.
• The research suggests it may be about as useful as other kinds of exercise for general menopause symptoms.
• The evidence for hot flushes is mixed, and experts don't recommend yoga as a way to deal with them.
• Yoga isn't a replacement for medical care. If symptoms are getting you down, talk to your GP about options such as HRT or CBT. Our guide to menopause without HRT explains the non-hormonal choices.

Is yoga safe during menopause?

For most people, yes. The NHS says its yoga exercises are suitable for most people in good health with a reasonable level of fitness. In the 2018 review, no serious side effects were reported in the trials.

But yoga is still exercise, and some positions put weight or strain on your joints and spine. The main things to watch:

• Osteoporosis or thinning bones. The Royal Osteoporosis Society says some movements, such as touching your toes, can put pressure on the spine. It suggests bending forward from your hips and keeping your back straight. If you've had spinal fractures or many broken bones, it says to talk to your doctor or physio before starting any exercise.
• Joint pain. Stay within a range that feels comfortable. Pain is a sign to ease off, not push through.
• High blood pressure or heart problems. Ask your GP which kinds of position are safe for you before you start.
• Feeling dizzy. Come up slowly from lying or bending, and sit down if you feel light-headed.

Whatever class you go to, tell the teacher about any health problems before you start.

How to start yoga for menopause

You don't need to be flexible, and you don't need special kit. A non-slip mat and comfortable clothes are enough.

• Start small. Women's Health Concern suggests starting with exercise that feels manageable, and building up time and effort as your fitness and confidence grow. Ten or fifteen minutes is a fine start.
• Choose a gentle style. Look for classes called gentle, beginners or chair yoga. Faster, sweatier styles can wait.
• Try it at home first, if you'd rather. The NHS has free Pilates and yoga videos on its website.
• Go little and often. A short session a few times a week is easier to keep up than one long class you dread.
• Mix it in. Keep walking and doing some strength work too, as Women's Health Concern suggests.
• Find a teacher you trust. A good teacher will offer easier versions of each position and won't push you to go further than feels right.

Gentle yoga positions to try

These are simple, widely used positions. Move slowly, keep breathing smoothly, and never hold your breath. If anything hurts, stop.

Seated breathing. Sit on a chair with your feet flat on the floor, or cross-legged on a cushion. Rest your hands on your thighs. Let your shoulders drop and breathe slowly for a minute or two.

Mountain pose. Stand tall with your feet hip-width apart and your arms by your sides. Feel your weight spread evenly through your feet. It looks simple, but it's a good way to practise standing tall and steady.

Supported tree pose. Stand next to a wall or the back of a chair and hold on. Shift your weight onto one foot and rest the other foot against your ankle or lower leg (not your knee). Hold for a few breaths, then swap sides. Keep holding on for balance.

Cat and cow. Kneel on all fours, with a cushion under your knees if you need it. Breathing in, gently lift your head and let your tummy sink. Breathing out, gently round your back. Keep the movements small and smooth. If you have osteoporosis, skip the rounding part or ask a physio first, as it bends the spine forward.

Supported child's pose. From all fours, sit back towards your heels and rest your forearms and head on a cushion or a few pillows. If this is uncomfortable for your knees or hips, or you have osteoporosis, skip it and rest lying on your back instead.

Lying rest. Lie on your back with a pillow under your head and another under your knees. Let your arms rest by your sides. Stay for a few minutes, just breathing. Yoga sessions often end with a rest like this.

If getting down to the floor is hard, chair yoga is a good place to start. Most of these positions have seated versions.

Breathing and relaxation in yoga

Breathing is at the heart of yoga. The NHS describes yoga as focusing on strength, flexibility and breathing. Some styles, such as vinyasa, link each movement to a breath in or out.

A simple way to practise:

1. Sit or lie comfortably. Put one hand on your chest and one on your stomach.
2. Breathe in slowly through your nose, letting your stomach rise under your hand.
3. Breathe out slowly, a little longer than you breathed in.
4. Keep the hand on your chest fairly still. Carry on for a few minutes.

The lying rest at the end of a session is a good time to practise this. Let your body feel heavy, and let each breath out be slow and easy.

Yoga and other menopause symptoms

You might be drawn to yoga because of a particular symptom. Here's where to read more:

• Aching joints and muscles. Gentle movement is often part of the advice. See menopause joint pain and the musculoskeletal syndrome of menopause.
• Mood changes and worry. See menopause mood swings.
• Tiredness. If you're exhausted, start very gently. See perimenopause fatigue.
• Hot flushes. Remember the evidence here is mixed. See what a hot flush feels like for what does help.

Or see the full list of perimenopause symptoms.

When to see your GP

See your GP if:

• you get new pain, or pain that doesn't settle, after exercise
• symptoms are affecting your sleep, work, mood or relationships
• you feel low most of the time, or anxious in a way that's new for you
• you want to talk about HRT, CBT or other options

Where relaxation fits in

Yoga is a lovely way to move and breathe. But your mind might still be racing when you lie down at night, even after a class. If you find it hard to switch off, even after yoga, it can help to have a calm few minutes that are just for you. Our hypnosis for menopause anxiety, Calm the Anxious Mind, is a recording to help you relax and feel calmer. It includes slow breathing and a simple cue you can practise and use any time. It's a relaxation recording, not a treatment, and it doesn't replace advice from your GP.

You may also like our guides to menopause without HRT, menopause anxiety and menopause joint pain.

This page is general information, not medical advice. If you're worried about any symptom, please talk to your GP or pharmacist.