Ease Perimenopause Symptoms with Yoga Poses for Hormonal Balance

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Ah, perimenopause—the time in life when your body decides to throw a hormonal temper tantrum. One day, you're fine, and the next, you're sweating through your shirt in a board meeting, questioning all your life choices. Sound familiar? You're not alone.

Perimenopause is the hormonal rollercoaster that leads up to menopause, typically hitting women in their 40s (but sometimes earlier).

So, what’s a person to do? You could try yelling at the universe, but a better option is yoga. Science and tradition agree: yoga can help balance hormones, calm the nervous system, and make this transition a whole lot smoother.

Understanding Hormonal Changes in Perimenopause

Perimenopause is a natural transition in life for all women, though not all women experience it the same way. While some of us get the worst of it, many of us have no symptoms at all. Let’s try not to hate on those women, but if you are one of those lucky chicks, please understand that not everyone is so lucky! We need your sisterly grace!

And, because it is an organic expression of womanhood and not a disease or disorder, most scientists and doctors across all cultures are not studying treatments to ease our woes. There is no magic pill to take to relieve all symptoms for all women.

Perimenopause is characterized by fluctuating levels of estrogen and progesterone, which impact nearly every system in the body. The endocrine system, responsible for hormone production and regulation, becomes less predictable, leading to symptoms like hot flashes, night sweats, irritability, anxiety, brain fog, and difficulty sleeping.

The Role of the Endocrine System

The endocrine system consists of glands that produce and regulate hormones, including the ovaries, thyroid, and adrenal glands. During perimenopause, the ovaries gradually decrease estrogen production, causing the brain—specifically the hypothalamus and pituitary gland—to compensate by increasing follicle-stimulating hormone (FSH) and luteinizing hormone (LH) levels. This hormonal imbalance contributes to the many frustrating symptoms women experience during this time.

Additionally, cortisol (the stress hormone) plays a significant role. Chronic stress can exacerbate perimenopause symptoms by increasing cortisol levels, further throwing off the balance between estrogen and progesterone. That’s where yoga comes in—it has been shown to reduce cortisol, support adrenal function, and promote overall hormonal harmony.

How Yoga Balances Hormones

Yoga isn’t just about looking graceful while attempting not to fall over. Certain yoga poses work directly with the endocrine system (the body’s hormone headquarters), helping to regulate cortisol (stress hormone), balance estrogen and progesterone, and improve circulation, thereby easing symptoms of perimenopause. Plus, yoga is a natural stress-buster, and since stress can wreak havoc on your hormones, managing it is key.

Yoga Poses for Perimenopause Symptoms

Top 5 Poses for Hot Flashes

Hot flashes feel like your body is trying to spontaneously combust. Instead of sticking your head in the freezer (been there), try these cooling yoga poses:

Legs Up the Wall (Viparita Karani) – The easiest, laziest, and most effective pose ever. It helps cool your body, calm your mind, and regulate blood flow.
Supported Fish Pose (Matsyasana) – Opens up the chest, improves circulation, and releases tension. Bonus: it helps with fatigue.
Reclining Butterfly Pose (Supta Baddha Konasana) – This is your ‘Netflix and chill’ pose. It relaxes the nervous system and promotes deep breathing.
Child’s Pose (Balasana) – A go-to for cooling down, grounding yourself, and avoiding talking to people.
Seated Forward Bend (Paschimottanasana) – Helps with circulation, releases stress, and encourages a cooling effect on the body.

Woman in seated butterfly pose, head rests on feet — Forward Fold in Butterfly Pose

Top 4 Poses to Reduce Stress and Promote Sleep

Can’t sleep? Thanks, perimenopause. Whether it's anxiety, night sweats, or just your body deciding that 3 AM is the perfect time to start an existential crisis, yoga can help. Try these poses before bed:

Supine Twist (Supta Matsyendrasana) – A gentle spinal twist that releases tension and calms the nervous system.
Standing Forward Fold (Uttanasana) – Increases circulation to the brain and helps ease stress.
Happy Baby Pose (Ananda Balasana) – Because we all deserve to feel like a relaxed, happy baby.
Corpse Pose (Savasana) – The ultimate relaxation pose. No effort required. (Unless you have pets or kids… in which case, good luck.)

(For extra relaxation, try an Ashwagandha gummy. Check out Tribe Organics.)

Building a Gentle Yoga Routine

Not in the mood for an intense workout? No problem. A gentle yoga routine that focuses on deep breathing, stretching, and relaxation is all you need. Aim for at least 15-20 minutes a day, focusing on cooling and restorative poses.

Here’s a simple sequence to get you started:

Legs Up the Wall – 5 minutes
Seated Forward Fold – 3 minutes
Reclining Butterfly – 3 minutes
Supine Twist – 2 minutes each side
Savasana – 5 minutes

(A guided gentle online yoga class might be just one you need. Here's a free one.)

Woman in legs up the wall pose. Hair fanned out on floor. Arms crossed, hands in mudra — Legs Up the Wall Pose (with flair & hair)

Integrating Breathwork for Emotional Calm

If perimenopause is making you feel like a stress ball, pranayama (yogic breathing) is your new best friend. Breathwork, or pranayama, is one of the most powerful tools for managing perimenopausal symptoms. Deep, intentional breathing signals the parasympathetic nervous system (your body’s "rest and digest" mode) to counteract stress. Since high cortisol levels can worsen hormonal imbalances, breathwork is a direct way to bring the body back to equilibrium.

Cooling Breath (Sheetali Pranayama) – Inhale through a curled tongue (or teeth if curling isn’t your thing), exhale through the nose. Instant chill mode.
Alternate Nostril Breathing (Nadi Shodhana) – Balances energy and calms the mind. Perfect before bed or when your patience is running low. [Link to Video on Website or YouTube]
Belly Breathing – Place one hand on your belly, inhale deeply, and exhale slowly. This signals your nervous system that it’s safe to relax.

Final Thoughts

Perimenopause is a wild ride, but you don’t have to white-knuckle your way through it. Yoga offers natural relief, helping to balance hormones, reduce stress, and promote better sleep. Try incorporating these poses and breathwork into your daily routine, and you’ll likely notice a difference. And if all else fails, just remember—Legs Up the Wall fixes almost everything.

(Need more tips on sustaining energy during perimenopause? Check out my blog on Ayurveda for Fatigue!)