Pure Yoga Therapy

Author: fmdwyer

Navigating Change: Why Midlife Feels So Different (And What Actually Helps)
Midlife can feel unexpectedly intense. Life transitions like an empty nest, divorce, or career shifts often arrive all at once—and when layered on top of menopause, they can be more challenging than ever before. This is because menopause doesn’t just affect the body; it also reshapes how we respond to stress, process emotions, and maintain resilience. Hormonal changes can heighten sensitivity, disrupt sleep, and lower our capacity to cope in the ways we once did. So challenges that might have felt manageable in earlier years can now feel heavier, more complex, and harder to navigate.
It here comes a point where what used to work… doesn’t anymore.
You might notice it subtly at first. Sleep becomes lighter. Stress feels sharper. Your patience shortens. The same routines that once kept you steady now feel like they barely touch the edges.
This isn’t failure.
It’s change.
And for many women, this shift is deeply connected to the transition through perimenopause and menopause — a time that is often misunderstood, under-supported, and yet profoundly transformative.
Why Change Feels Harder in Midlife
Midlife change isn’t just about hormones — it’s about your entire system recalibrating.
As estrogen and progesterone fluctuate, your nervous system becomes more sensitive. What once felt manageable can now feel overwhelming. You may experience:
- Increased anxiety or irritability
- Sleep disruption or waking at 3am
- Feeling “wired but tired”
- A reduced tolerance for stress
This is why pushing through or doing more often stops working.
Instead, your body is asking for something different: regulation, not force.
This is explored more deeply in my cornerstone guide on menopause and stress physiology
Yoga Therapy for Nervous System Regulation
The Shift from Control to Support
Many women are used to solving problems by doing more —more at home, more at work, pushing harder in the gym and pushing through fatigue.
But during menopause, the most effective approach is often the opposite.
Instead of
- Forcing productivity
- Ignoring fatigue
- Overriding stress signals
You find you have to
- Listen to your body
- Adjust your pace
- Support your nervous system
This is where practices like yoga therapy, breathwork, and intentional rest become powerful — not as luxuries, but as essential tools.
You can explore specific practices in my guide to yoga therapy for stress and anxiety
Why This Transition Can Be an Opportunity
Although it can feel destabilizing, this stage of life also offers something important:
A chance to reset how you relate to your body.
Many women describe this time as a turning point — where they begin to:
- Let go of unrealistic expectations
- Reconnect with themselves
- Build sustainable ways of living and working
This isn’t about losing who you were.It’s about becoming more aligned with who you are now.
A Different Way Forward
Navigating change doesn’t require you to have all the answers.
It starts with small shifts:
- Noticing what your body is asking for
- Creating space for rest and recovery
- Choosing support over pressure
From here, everything else becomes easier.
Where to Go Next
If you’re starting to notice these shifts, the next step is understanding what’s actually happening in your body — and what you can do about it.
Read: Your cornerstone article title here
“Menopause, Stress, and the Nervous System: A Practical Guide for Women Who Want to Feel Like Themselves Again
or
Explore trying a personalized yoga therapy session
March 23, 2026
Menopause, Stress, and the Nervous System: A Practical Guide to Feeling Like Yourself Again
Introduction
For many women, menopause doesn’t arrive as a clear moment, it unfolds gradually. At first, it might be disrupted sleep. A sense of unease or anxiety. Feeling more reactive than usual. Then over time, it can feel like your body is no longer responding the way it used to.
What’s often described as “just hormones” is actually something deeper.
Menopause changes how your nervous system responds to stress — and this is why everything can suddenly feel harder.
The good news is: once you understand what’s happening, you can work with your body instead of against it
What’s Really Happening During Menopause
As estrogen and progesterone fluctuate, they directly affect the brain and nervous system.
These hormones play a role in:
• Mood regulation
• Sleep quality
• Stress resilience
• Body temperature regulation
As they shift, your nervous system becomes more sensitive — meaning you may feel
• More anxious or easily overwhelmed
• Wired at night but exhausted during the day
• Less able to “bounce back” from stress
• More reactive emotionally
This isn’t in your head. It’s a physiological shift
Why Stress Feels Amplified
During menopause, the body becomes less efficient at regulating stress hormones like cortisol.
This can lead to a pattern of being:
• Overstimulated (racing thoughts, tension, irritability)
• Then depleted (fatigue, brain fog, low motivation)
Many women get stuck in this loop — trying to push through exhaustion, which only increases stress further.
If this sounds familiar, you might also want to read:
Navigating Change: Why Midlife Feels So Different (And What Actually Helps)
The Nervous System Shift: From Push to Regulation
What worked before — pushing, doing more, staying productive — often stops working here.
Instead, your body responds best to:
• Slowing down (strategically, not completely)
• Supporting the nervous system
• Creating moments of recovery throughout the day
This is where yoga therapy becomes especially powerful.
How Yoga Therapy Supports Menopause
Yoga therapy isn’t just movement — it’s a way to regulate the nervous system.
When applied specifically to menopause, it can help:
- Improve Sleep
Gentle, restorative practices help calm the system before bed and reduce night waking.
- Reduce Hot Flashes & Overheating
Breathwork and pacing practices support temperature regulation and reduce stress triggers.
- Ease Anxiety & Mood Changes
Nervous system regulation reduces the intensity of stress responses.
- Restore Energy Balance
Instead of pushing through fatigue, practices help rebuild sustainable energy.
You can learn more about yoga therapy and my offerings here
Yoga Therapy for Anxiety and Stress
A Simple Starting Point
You don’t need to overhaul your life to feel a difference.
Start with:
• 5–10 minutes of slow breathing daily
• Gentle movement instead of intense workouts
• Prioritizing rest without guilt
Small, consistent changes are far more effective than extremes.
When to Seek More Support
If symptoms are significantly impacting your quality of life, additional support can help.
This might include:
• Working with a yoga therapist
• Exploring menopause-informed health care
• Learning structured tools for nervous system resets
A Different Way to Move Through Menopause
Menopause is often framed as something to get through.
But it can also be a turning point — a chance to relate to your body differently, with more awareness and support.
You don’t need to force your way through this phase.
You can learn to work with it.
Next Steps
If you’d like a structured, practical approach try downloading this free 10 minute nervous system reset specifically busy women going through menopause
10 Minute Nervous System Reset Menopause
Or a more general nervous system reset specifically dealing with anxiety and sleep problems
10 Minute Nervous System Reset Anxiety and Sleep
Book a personalized yoga therapy session with me
Book now
March 23, 2026
5 Easy Partner Yoga Therapy Poses to Reduce Stress and Reconnect
Life moves quickly, and it’s easy for stress to take over our bodies and relationships. One of the simplest ways to slow down and connect together is through partner yoga therapy.
Partner yoga isn’t about complicated poses. At its heart, it’s about breathing together, supporting each other, and helping the nervous system settle. Find out more about Partner Yoga Therapy in my articles
- Yoga Therapy for Couples: A Somatic Pathway to Connection
- Partner Yoga Therapy: What It Is and How It Restores Presence
These five gentle partner yoga poses are easy to try at home and can help create a sense of calm and connection.
1. Back-to-Back Breathing
This is one of the simplest and most powerful partner yoga practices.
How to do it
Sit comfortably on the floor with your backs touching. Close your eyes and begin to notice your breathing. As you inhale, feel your partner’s back gently expand. As you exhale, allow the body to soften.
Benefits
- Calms the nervous system
- Encourages slow breathing
- Creates a feeling of connection and support
Stay here for 2–3 minutes.
2. Seated Forward Fold with Support
This gentle stretch helps release tension in the back of the body.
How to do it
Sit facing each other with legs extended. Hold each other’s hands or wrists. One partner gently leans back while the other folds forward into a stretch. Move slowly and switch roles.
Benefits
- Releases hamstring tension
- Lengthens the spine
- Builds trust and communication
3. Back-to-Back Twist
Twists help relieve stiffness from long periods of sitting.
How to do it
Sit back-to-back with legs crossed. Inhale and sit tall. As you exhale, gently twist to the right, placing a hand on your partner’s knee or thigh for support. Hold for a few breaths and repeat on the other side.
Benefits
- Improves spinal mobility
- Encourages mindful breathing
- Relieves upper-body tension
4. Double Child’s Pose
This is a deeply relaxing pose that helps the body unwind.
How to do it
One partner moves into child’s pose on the floor. The second partner kneels behind and gently leans forward, resting their torso across their partner’s back.
Both partners breathe slowly and allow the body to soften.
Benefits
- Deep relaxation
- Gentle spinal stretch
- Supports nervous system regulation
5. Standing Partner Balance
This playful pose helps build stability and awareness.
How to do it
Stand facing each other and hold hands. Lift one leg and place your foot on your calf. Keep your chest open and your gaze steady. (You can have your for above or below your knee in tree pose but never on the joint) Use your partner for balance and support.
Benefits
- Improves balance
- Encourages focus
- Builds connection and trust
A Simple Way to Reset Together
Partner yoga doesn’t need to take a long time to be effective. Even a few minutes of slow breathing and gentle movement can help calm the nervous system and restore a sense of connection.
If you’d like a simple daily practice, you can download my 10-minute partner connection practice. It’s designed to help the body settle, release stress, and return to a state of calm.
Download your free 10 minute partner connection practice pdf
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March 20, 2026
Menopause Is More Than Hormonal: A Nervous System Transition (Featured in Elephant Journal)
I recently had an article published in Elephant Journal titled “Menopause Isn’t Just Hormonal—It’s a Nervous System Transition.”
The article explores the quieter side of menopause—how this transition can ask us to slow down and listen more carefully to our bodies.
For many women, menopause brings unexpected shifts: disrupted sleep, heightened stress, emotional changes, or simply the feeling that the pace we once kept is harder to sustain. It can be tempting to push through these changes, but often the nervous system is asking for something different.
If you’re looking for a simple way to support your nervous system, you may also find my 10-Minute Nervous System Reset helpful.
In the article, I reflect on the importance of slowing down, softening expectations, and approaching this stage of life with more gentleness toward ourselves. Small moments of awareness, rest, and supportive practices can help the nervous system settle and gradually find a new balance.
Menopause is not simply something to “get through.” It can also be a time to reconnect with the body and learn new ways of caring for ourselves.
If you’d like to read the full article, you can find it here:
Read the article in Elephant Journal
March 12, 2026
Why Many High-Performing Women Struggle During Menopause
Menopause can be a challenging transition, especially for women managing busy professional lives. As hormonal changes influence the nervous system and stress response, many women notice shifts in energy, sleep, and their ability to cope with pressure at work. Understanding what is happening in the body is the first step toward finding supportive practices that bring relief and restore balance.
For a long time, I thought menopause was mostly about hormones.
- Hot flashes.
- Night sweats.
- Sleep problems.
That’s the conversation we tend to hear.
But after talking with other women — especially professional women balancing demanding careers and busy lives — I started hearing something else.
Not just physical symptoms, but subtle changes in how the body responds to stress.
Women would say things like:
“I feel wired all the time.”
“I snap at people at work and then feel terrible.”
“My brain just doesn’t work the way it used to.”
“I’m exhausted, but I can’t relax.”
These are intelligent, capable women. Leaders. Professionals. People used to dealing with pressure.
But somehow their internal rhythm feels off.
What these experiences often have in common is something we rarely talk about.
The nervous system.
During menopause, the nervous system can become more sensitive to stress as hormones shift. Sleep may become lighter. Recovery from a stressful situation may take longer. Small challenges can feel bigger than they once did.
Because the body’s stress response is temporarily more reactive, many women find themselves experiencing anxiety for the first time during menopause — even if they’ve handled stress well throughout their lives.
Often, the body simply needs more recovery than it once did, along with different ways to reset and restore balance.
Menopause is often something we feel we must push through. In my work as a Certified Yoga Therapist, I often see women discover that the nervous system doesn’t respond well to more pressure.
What helps most are small, supportive practices that allow the body to reset.
- Not through complicated routines.
- But through small moments.
- A longer exhale.
- A supported posture.
- Simple practices that quietly signal to the body, “You are safe. You can soften now.”
Over time, these small actions can help rebuild nervous system resilience.
Free 10 Minute Nervous System Reset
Because this question comes up so often, I created a short guide that introduces a free 10-minute nervous system reset designed for women navigating menopause.
download your free guide here
I’d love to hear from you: Have you noticed changes in how your body or mind responds to stress during menopause? Even small shifts—like increased irritability at work, trouble sleeping, or feeling “wired” in the evenings—are worth noticing. Sharing experiences helps us realize we’re alone and opens the conversation about ways to support ourselves.
March 9, 2026
Yoga Therapy for Anxiety: A Nervous System Approach to Lasting Calm
How can yoga therapy help with anxiety?
Anxiety is often treated as a thinking problem.
But often, it’s a nervous system pattern.
When anxiety rises, your body shifts into protection mode. your heart rate increases. Breath becomes shallow. Muscles brace. Attention focuses. Even when there is no immediate danger, the system behaves as if there is some kind of threat.
Over time, this pattern can repeat itself — even becoming your default response..
For a deeper look at how yoga therapy builds nervous system regulation — and why that changes everything — start here.
Yoga therapy addresses the physiology involved when you are struggling with anxiety.
Rather than working on intensity, yoga therapy focuses on regulation. Through specific breath pacing, structured movement, interoceptive awareness, and carefully sequenced rest, your nervous system is guided toward stability.
This is not about forcing a feeling of temporary calm.
It’s about building capacity.
When the nervous system learns it can move from activation back to steadiness, anxiety becomes less overwhelming. You may still experience stress, but you recover more speedily. Reactivity softens. Sleep improves. Emotional regulation gets stronger.
Yoga therapy sessions are personalized and paced according to what your system can tolerate on the day. That pacing matters. Too much stimulation can increase activation. The right amount builds resilience.
Over time, yoga therapy supports:
- Improved stress recovery
- Increased vagal tone
- Better breath efficiency
- Reduced baseline tension
- Greater emotional flexibility
Anxiety is not a personal failure. It is a learned physiological response. And the nervous system can recover, with guidance and time.
.Living with anxiety can feel exhausting — like your system never fully powers down.
Imagine what it would feel like to trust your body again. To know you can return to calm. To respond instead of react.
That shift is possible. And it doesn’t require intensity — just the right pace and the right tools.
If you’re ready for personalized nervous system support, I’d love to work with you.
February 23, 2026
Yoga Therapy for Nervous System Regulation
A Practical Guide to Feeling Steady in Your Body
Most people don’t need to stretch more.
They need their nervous system to settle.
- You feel wired but tired…
- Sleep is light or broken…
- If stress lingers in your muscles…
- You can’t fully relax even when life is “fine”…
This isn’t a flexibility problem.It’s a regulation problem.
And this is where yoga therapy can help.

What Regulation Actually Means
.
Your nervous system is constantly scanning for safety.
When it detects pressure, threat, overload, or unpredictability, it shifts into protection:
- Heart rate rises
Muscles tighten
Breathing changes
Digestion slows
- Sleep becomes fragmented
This response is not a flaw.
It’s intelligent.
But when your nervous system stays “on” too long, you feel anxious, exhausted, or disconnected and inflammation is triggered.
Regulation means your system can activate when needed — and settle when the moment passes.
Why Intensity Doesn’t Solve It
More effort does not equal more regulation.
Pushing harder, stretching deeper, or exercising intensely can reinforce activation.
The nervous system shifts when it experiences:
Predictable pacing
Gradual load
Longer exhales
Supported positions
Clear sensory input
The nervous system shifts when it feels safe enough.
Not when it’s pushed.
A foundation of safety and stability is needed; learn how to explore grounded movement practices that prioritize the body’s natural limits.

The Core Elements That Restore Regulation

1. Breath
A longer exhale increases parasympathetic tone.
Slow nasal breathing improves stress tolerance.
This is physiology. Breath is not mystical. It is mechanical and neurological.
2. Pace
Fast transitions stimulate.
Deliberate pacing stabilizes.
The body trusts what moves steadily.
3. Interoception
Interoception is awareness of internal state.
When you notice breath depth, muscle tone, temperature, and subtle shifts, you rebuild body-brain communication.
That connection underpins emotional regulation.
What Regulation Feels Like
Not bliss.
Not sedation.
It feels:
- Clear
- Warm
- Grounded
- Present
Your system has range.
It can activate — and settle.

If you want a simple, daily practice to calm the nervous system and restore balance, start with my 10-minute nervous system reset.
A 5-Minute Downshift
Lie on your back, knees bent, feet flat on the floor
Inhale for a count of 4
Exhale for a count of 6 (or if this is hard for you just make the exhale longer than the inhale)
Pause briefly after your exhale
Continue this cycle for 3–5 minutes.
Notice one physical sensation without trying to change it.
Small input. Repeated consistently.
Who This Approach Supports
People struggling with
Perimenopause and menopause transitions

Hormonal shifts can make the body more reactive — this is why I recommend specific yoga practices for peri-menopause that support regulation and stability.
Chronic stress patterns
Sleep disruption
Anxiety cycles

For a deeper look at how yoga therapy supports anxiety specifically, you can explore my dedicated anxiety-focused practice.
Relational strain

Working with a partner in yoga therapy can deepen awareness and cultivate presence, helping the nervous system reset more effectively.
Burnout
This is not about flexibility.
It’s about adaptability.
The Bigger Picture
You cannot think your way into regulation.
You experience your way into it.
Breath.
Pace.
Load.
Awareness.
When practiced consistently, yoga therapy restores your capacity to move between effort and rest without getting stuck.
That is resilience.
And it begins with safety.
All my programs are designed based on clinical yoga therapy principles and my CIAYT training, ensuring safe, effective practices.
February 19, 2026
Nervous System Reset for Menopause: A Yoga Therapy Approach That Actually Works
Most menopause advice focuses on hormones alone. But many of the most disruptive symptoms—hot flashes, anxiety, poor sleep, heart palpitations and mood swings—are very much nervous system driven. Discover how a nervous system reset can help with menopause symptoms.
From a yoga therapy perspective, menopause is not only a hormonal transition.
It is a stress-sensitive nervous system event.
That’s why practices focused on “burning energy” or “pushing through” often make symptoms worse—not better.
This article explains what a true nervous system reset looks like during menopause, and how yoga therapy supports regulation, resilience, and symptom relief.
What does “Nervous System Reset” mean in menopause?
A nervous system reset is not about fixing or forcing the body.
It’s about helping the system return to baseline after prolonged activation.
During perimenopause and menopause:
- Estrogen fluctuations increase nervous system sensitivity
- Stress tolerance decreases
- Recovery time lengthens
- The body enters sympathetic activation more easily
In simple terms:
The system reacts faster and settles slower.
A nervous system reset practice helps to:
- Reduce sympathetic dominance (fight/flight)
- Increase parasympathetic tone (rest/digest)
- Improve vagal regulation
- Restore a felt sense of safety in the body
Why yoga therapy works so well for menopause
Yoga therapy is uniquely effective during menopause because it:
- Works directly with the autonomic nervous system
- Emphasizes regulation over performance
- Uses breath, movement, and stillness strategically
- Adapts to sensitivity rather than overriding it
Unlike fitness-based yoga, yoga therapy does not aim to exhaust the body.
It aims to signal safety.
And safety is what allows hormones, sleep, mood, and temperature regulation to stabilize.
The elements of a nervous system reset practice
A reset practice includes five key components
1. Arrival & Orientation
Purpose: Reduce the feeling of threat
This phase helps the brain register:
- Where you are
- That you are supported
- That nothing requires immediate action
Some practices you might experience:
- Supine or side-lying rest
- Hands on belly and chest
- Gentle visual orientation
- Natural, unforced breathing
This is especially important during menopause, when hypervigilance is common.
2. Regulated Breathing
Purpose: Support your vagal tone without strain
The goal is not deep breathing—it’s easy breathing.
Helpful techniques include:
- Slightly extended exhale
- Soft three-part breath
- Nasal breathing only
The point is to avoid breath retention or forceful pranayama, which can increase hot flashes or anxiety.
3. Gentle, Repetitive Movement
Purpose: balancing effort and ease
During menopause, the nervous system responds best to:
- Predictable patterns
- Small ranges of motion
- Slow pacing
Examples include:
- Pelvic tilts
- Windshield wipers
- Small cat–cow
- Arm movements synchronized with breath
Repetition is key.
Repetition tells the nervous system all is well.
4. Supported Stillness
Purpose: Integration
Supported postures allow the nervous system to absorb the effects of the practice.
Helpful supports include:
- Bolsters
- Blankets
- Light weight over the abdomen
- Low, supported backbends or legs supported on props
Weight and warmth are especially calming for menopausal nervous systems.
5. Gentle Closing Awareness
Purpose: Carry the regulation gained in the practice forward
Instead of striving for relaxation, just notice:
- A slightly slower breath
- A softer jaw
- A small sense of settling
Menopause responds to consistency, not intensity.
How this helps menopause symptoms
A regular nervous system reset practice can support:
- Reduced hot flash intensity and frequency
- Improved sleep quality
- Lower baseline anxiety
- More stable mood
- Better stress recovery
- Improved heart rate variation (HRV- measured on your Apple Watch or garmin tracker etc) and resilience
Importantly, this approach works with hormonal change rather than fighting it.
What a nervous system reset is not
A reset practice is not:
- Power yoga
- Long strong holds
- Breath of fire or intense pranayama
- Pushing through discomfort
These approaches may be appropriate in other situations—but during menopause they can overstimulate an already sensitive system.
However we do know that weight bearing exercises are vital during menopause in order to prevent osteoporosis. Lifting weights should still be practiced but alongside the more gentle practices that work towards regulating the nervous system.
How often should you practice?
For best results:
- 15–25 minutes
- 3–5 times per week
- Ideally in the evening or before bed
Consistency matters more than duration.
Final thoughts
Menopause doesn’t mean your body is broken.
It means the nervous system needs more support.
A yoga therapy–based nervous system reset offers a grounded, effective way to navigate this transition with steadiness, clarity, and care.
Start your journey with me, book a personalized yoga therapy session today
February 9, 2026
Yoga for Safety and Stability
A grounding yoga practice to help you feel grounded, supported, and steady in your body.
When the nervous system doesn’t feel safe, the body responds.
You may feel anxious, restless, disconnected, or exhausted but still wired. Sleep can feel hard to achieve. Digestion can feel off.
This isn’t a mindset problem.
It’s a regulation problem.
Yoga therapy works with the body. When you create physical steadiness, slow your breath, and feel contact with the ground, Signals of safety are sent to your nervous system.
Safety is not an idea.
It is a sensation.
That’s why you need yoga for safety and stability.
What safety feels like in the body
- Steady breath
- Weight through the feet
- A soft belly
- A sense of “I am here”
- Less urgency, more presence
When these sensations increase, the nervous system shifts out of survival mode (fight or flight) and into regulation (rest and digest).
A grounding practice for nervous system safety
This sequence focuses on contact, compression, and slow rhythm — three key inputs that support regulation.
1. Supported Squat or Seated Fold
Feel your feet or sit bones rooted into the ground. If squatting use a block to rest your sit bones on. Taking the strain out of your legs when holding a deep squat.
Stay for 5–8 slow breaths.
2. Knee-to-Chest (Supine)
Gentle compression across the belly.
Breathe into the back ribs.
3. Simple Forward Fold
Allow the head and neck to soften.
Exhale longer than you inhale.
4. Standing with Awareness
Stand with feet hip-width apart.
Press down through all four corners of the feet.
Pause. Notice.
A simple grounding yoga sequence
moving towards the mat for more relaxation
Breath work for feeling safe
Try this simple rhythm:
Inhale 4
Exhale 6
Longer exhales stimulate the vagus nerve and support parasympathetic tone — the branch of the nervous system associated with rest and repair.
No visualization required.
Just breath. Just be here now.
Everyday regulation practices
- Walk slowly and feel your steps
- Place one hand on your lower belly and breathe
- Lean your back against a wall
- Spend time outdoors noticing physical sensation
These small inputs accumulate. Safety builds gradually.
.
A grounding meditation
Try the practice outside for maximum benefit.
- Sit comfortably
- Close your eyes
- With each exhale, deepen your connection to the ground where you are sitting
- Visualize a ball of red light at the base of your spine. The ball contains all you need to feel safe and secure
- With each inhale, make the ball bigger
If you want to use a mantra to support yourself, try repeating
I am here.
Find an affirmation that resonates and repeat when meditating or say throughout the day
- I belong
- I am here
- I have everything I need
- With every breath, I release anxiety and fear
- I inhale peace and exhale anything that no longer serves me
More practices to help you feel stable and grounded
- Roll your feet with a foam roller or a tennis ball
- Walk outside barefoot
- Take savasana or rest pose under a weighted blanket or cocoon yourself in a blanket
- Try gardening. When we are close to the earth we naturally feel more grounded
The foundation of healing
Before insight.
Before transformation.
Before growth.
There must be safety.
Yoga therapy doesn’t force change. It restores the conditions where change can become possible.
April 22, 2025
10 Yoga Poses to Support Your Core in Menopause & Help with Belly Fat
For women, it’s a fact that our body fat tends to shift to the abdominal or belly area in mid-life. This is because our estrogen levels drop during menopause. And it is the estrogen that has an effect on where our fat is stored in our bodies.
Why our midsection changes during menopause
Abdominal changes in midlife aren’t just about calories. Hormonal shifts, sleep disruption, and stress can affect metabolism and how your body stores energy.
- Fluctuating estrogen affects insulin sensitivity
- Chronic stress can elevate cortisol and favor central fat storage
- Poor sleep disrupts appetite and glucose regulation
Yoga doesn’t target fat loss directly, but it supports the systems that influence abdominal changes.
learn more about how regulation shifts physiology
Belly fat increases health risks
That extra belly fat carries with it some serious health risks. Like for example;
- High blood pressure
- Sleep apnea
- Heart disease
- Sleep apnea
- Diabetes
- Cancers
- Stroke
- Fatty liver
- Greater risk of early death
The trouble with abdominal fat is that it’s not just subcutaneous fat (just below the skin). Belly fat also includes visceral fat, which is inside the abdomen and surrounds our internal organs.
Why can yoga reduce belly fat?
Some yoga poses directly target the abdomen so this means you will be working the muscles
As well as a good way of working your muscles yoga also helps to reduce stress, which is a contributing factor to belly fat.
Springer nature
Making a regular yoga practice part of your daily routine can help manage tension and anxiety. This improve your overall health and helps stop weight gain.
Harvard health
Yoga supports abdominal health by
- Encouraging gentle core engagement
- Improving digestive circulation
- Supporting metabolic flexibility
- Helping the body down-regulate stress patterns
If you want to learn more about down-regulating stress and supporting your nervous system down load this free pdf
10 minute nervous sys nervous system reset
10 yoga poses to get rid of belly fat
1. Boat Pose
This is a killer. Try work up to each boat for 5 breaths. And do that 5 times. You will feel it in your core and probably your hip flexors. Bend knees, or hold the back of your thighs as you need.
If this feels super intense. You can build up to boat. Start by doing a lying down version. Lie on your back on the mat and lift your legs up. Very like boat but your back is supported.
How to do it
- Sit on your mat with bent knees and feet flat on the floor.
- Lean back slightly, then engage your core, and lift up your feet.
- Try to straighten your legs, and reach your arms out in front of you.
- If you need to, you can hold the backs of your thighs.
What are the benefits?
- Strengthens your core muscles.
- Tones and firms your tummy area.
- Improves your balance and posture.
2 . Plank Pose
Planks are a great core exercise. As well as working your core, you strengthen your shoulders, arms, and legs.
How to do it
You can choose straight arms or balance on your forearms, let your wrists decide
- Come to a high push-up position with your hands directly under your shoulders and your body in a straight line.
- Don’t let your butt come too high.
- Draw your belly button toward your spine to engage your abs,
Hold for 30 seconds and do 3 times
What are the benefits?
- Engages the entire core, including the lower abdomen.
- Builds strength in the arms, shoulders, and back.
- Enhances overall body stability
3. Side Plank Pose
The side plank targets your obliques, which are the muscles at your waist.
How to do it
- Working one side at a time
- Lie on your side on the mat
- Rise up onto your elbow or have a straight arm make sure wrist and shoulders are stacked
- Make sure your lift your bottom hip away from the floor to work your obliques
- If you can stack one foot above the other or as an extra challenge raise your upper leg
If this is super challenging you can always start by keeping your lower legs on the mat and just doing small side hip raises
Do for three sets of 30 second planks per side.
What are the benefits?
- Great for your balance
- Strengthens your core , arms and shoulders
- Strengthens your obliques (waist)
4. Downward Facing Dog Pose
Excellent pose for strengthening as it is weight bearing. Also amazing for stretching the whole back of your legs and back.
How to do it
- Start on your hands and knees in tabletop
- Hands shoulder width apart and your knees hip-width apart.
- With bent knees lift your tailbone up
- Straighten your arms
- Your legs can remain bent
- Gradually let your heels sink down , they may touch the floor and your legs may be straight it depends on how tight your hamstrings and calves are
- Keep your head and neck loose and relaxed
Hold for 5 breaths and then return to tabletop or go into child’s pose.
What are the benefits?
- Stretches and elongates the abdominal muscles
- Relieves stress and tension in your lower back
- Improves flexibility in the spine and hamstrings
5. Cobra Pose
Strengthens your back, tones your belly and firms the waist.
Improves your flexibility in your spine.
How to do it
- Lie on your stomach with your hands beside your ribcage
- Squeeze your legs together like a cobra tail
- Press your toenails into the mat
- Lengthen your spine as you lift your head, shoulders, and chest, off the mat. pressing lightly into your hands
- Keep your shoulders away from your ears, your neck long, look forwards, don’t arch the neck back
Hold for 5 breaths before releasing to the mat. Try and do this 2 or 3 times.
A nice counter pose can be downward facing dog or child’s pose.
What are the benefits?
- Strengthens your back muscles
- Tones your abdomen and waist
- Improves spine flexibility
6. Warrior 2
How to do it
- Start in a high lunge
- Turn your back foot out to a 90-degree angle
- You can align your front heel with your back arch or take a wider stance depending on how it feels in your hips and pelvis
- Bend your front leg and keep your knee behind your toes also make sure your knee doesn’t cave inward
- Stretch your arms out to the sides and gazing over your middle finger
Hold for 5 breaths then change sides.

What are the benefits?
- Engages your core and tones the waistline
- Strengthens your legs and inner thighs
- Helps balance and concentration
7. Bridge Pose
This is a backbend. It is great for losing belly fat. It works abs and glutes and also amazing for pelvic your floor. The best way to work your pelvic floor is to put a block between your knees and squeeze it as you rise up to into bridge pose.
How to do it
- Lie on your back with your knees bent and feet flat on your mat
- Lift your hips up towards the ceiling, keeping your feet and arms flat on the floor
- Squeeze your glutes as you raise up your pelvis
Work up to holding your bridge for 30 seconds, and repeat three times
What are the benefits?
- Activates your abdominal muscles
- Stretches your spine and opens the chest
- Tones your butt and thighs
- Supports posture and pelvic floor
8. Chair Pose
For this pose you want to sink into an imaginary chair while keeping your core tight and engaged. If your shoulders allow try and have your forearms glued to your ears with hands pointing upwards.
As you hold the squat position you are using your ab muscles to lift your torso and spine straight. It’s a great workout for your lower body. Make sure not to let your upper body collapse to get the best core benefits.
How to do it
- Stand with your feet together and reach your arms up overhead if your shoulders allow
- Bend your knees, shift your weight into your heels, and hinge from the hips
- Move your butt back as if sitting in a chair
- Engage your core, lift your chest, keep your neck and spine long
- Make sure your knees and shins are back, so you can still see your toes
Hold your chair pose for 30 to 45 seconds, and repeat three times
What are the benefits
- Activates your core and lower abdominal muscles.
- Strengthens your thighs and butt.
- Improves posture and balance.
9. Warrior 3
This is a superb weight bearing, balancing pose. You will feel it in your core and hip flexors.
How to do it
- Start in a standing position with your feet hip-width apart and arms at your sides
- Put weight into your right leg
- Lift your left leg back behind you off the floor
- At the same time, hinge forward at your hips and bring your torso parallel to the mat. Hips face the floor.
- Reach your arms forward, keeping them in line with your shoulders and your palms facing each other
- Engage your core by pulling your belly button in
Hold the pose for 5 breaths, then return to standing and repeat on the other side. Do this 2 or 3 times.
What are the benefits?
- Works on stability and balance
- Tones the abdominal muscles
- Strengthens the legs and glutes
- Improves concentration and focus
10. Bird Dog
How to do it
- Start on all fours in tabletop, your wrists should be under your shoulders and knees under your hips
- Reach your right arm forward while extending your left leg backward
- Keep your core muscles engaged and stretch from fingertips to toes
Hold for 5-10 breaths and switch sides. Try and do 5 sets each side.
For a challenge, rather than opposite leg and arm is to try same side arm and leg. This is great for working your waist and any weakness on one side over another.
What are the benefits?
- Engages the entire core to help lose belly fat
- Strengthens the lower back muscles
- Tones the butt and shoulders
- Improves posture and balance
Focus on the system, not the scale
The goal isn’t to flatten your belly overnight. It’s to support core balance, metabolism, and overall regulation.
Consistency, quality sleep, mindful breathing, and gentle, targeted yoga often lead to more meaningful, sustainable changes than high-intensity exercise alone.
I would suggest the above 10 poses be combined with the yoga poses suggested in my article below.
yoga for perimenopause and nervous system support
March 16, 2025

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