7 Yoga Moves Every Woman Over 40 Should Be Doing in Menopause

Let’s face it: menopause has a way of showing up uninvited and shaking things up.

One moment you’re cruising through life, and the next you’re dealing with hot flushes, brain fog, restless sleep, mood swings, or a body that feels... unfamiliar.

Here’s the empowering part: movement—specifically yoga—can be one of your most effective tools for managing it all. Not extreme workouts. Not punishing routines. Just mindful, targeted movement that supports your nervous system, hormones, and muscles.

Why Yoga in Midlife and Menopause?

As oestrogen declines, we often see changes in balance, muscle tone, sleep quality, and even bone health. Yoga doesn’t just stretch—it strengthens, supports your joints, and helps calm the body’s stress response (which is crucial when cortisol levels are already elevated).

It’s also gentle enough to do daily and adjustable for any energy level.

Ready to feel more in control of your body again? These seven yoga moves were selected specifically for women over 40 and those navigating menopause. They’re simple, powerful, and beginner-friendly.

1. Supported Child’s Pose

This is your go-to for calming a frazzled nervous system. It’s deeply grounding and helps reduce anxiety, irritability, and overwhelm.

How to: Kneel on the floor, sit back on your heels, and fold forward over a cushion or pillow. Let your forehead rest and your arms relax. Breathe slowly and stay here for 2–5 minutes.

2. Bridge Pose

A fantastic way to activate the glutes and gently strengthen the lower back—areas that can weaken during menopause and contribute to posture changes.

How to: Lie on your back with knees bent, feet hip-width apart. Press through your feet and lift your hips. Pause, then lower with control. Repeat 5–10 times.

3. Cat-Cow Stretch

This classic move supports spinal mobility and can ease joint stiffness (especially first thing in the morning). Bonus: it also supports digestion and circulation.

How to: Start on hands and knees. Inhale, drop the belly and lift the chest (Cow). Exhale, round the spine and tuck the chin (Cat). Repeat for 1–2 minutes.

4. Legs Up the Wall

The ultimate restorative pose. Helps with swollen legs, reduces fatigue, and encourages better sleep. A must-do for hormonal balance.

How to: Lie on your back and rest your legs vertically against a wall (or over a chair if that’s more comfortable). Breathe deeply and stay for 5–10 minutes.

5. Seated Twist

Great for digestion, spinal mobility, and releasing tension in the back. It also helps you feel more spacious and energised—perfect for sluggish days.

How to: Sit cross-legged or on a cushion. Place one hand on the opposite knee and gently twist your torso. Hold for 3–5 breaths, then switch sides.

6. Warrior II

This strong, grounded pose builds leg strength and boosts confidence. It also supports bone density and balance—two things many women over 40 need to prioritise.

How to: Step your feet wide apart, turn one foot out, and bend the front knee. Extend your arms wide and gaze over your front hand. Hold for 30 seconds, then switch sides.

7. Reclined Butterfly Pose

This heart-opening pose is deeply soothing for the hips and pelvic area. It encourages deep rest, emotional release, and hormonal harmony.

How to: Lie on your back with the soles of your feet together and knees falling out to the sides. Use cushions to support your knees if needed. Close your eyes and relax for a few minutes.

Final Thoughts: This Isn’t Just Movement—It’s Medicine

Yoga won’t “fix” menopause—but it will help you feel steadier, stronger, and more at home in your body.

These seven poses aren’t about doing things perfectly—they’re about doing things consistently, kindly, and with the intention of supporting yourself through one of life’s biggest transitions.

No need to stretch for an hour. Just begin. One move at a time.