Why and How Yoga Benefits Women in Menopause

Inspired by the 2024 Menopause Summit, Caroline Giles shares with us her insights into the benefits of yoga for women in menopause.

Menopause is one point in a continuum of life stages for women and most women experience this transition between the ages of 45-55 as a natural part of ageing. Given that in 2022 the global percentage of all adults who practised yoga was 16.9%, with women more than twice as likely as men to practise, these women are in your classes!

How are you addressing or considering their specific needs in your teaching?

Vascular (or arterial) stiffness

Very typical for women between 40 and 70 years are changes in the myocardium (muscle of the heart). The decline of oestrogen levels during menopause directly correlates to these changes. The consequence is the reduction in elasticity of blood and lymph vessels, vascular (or arterial) stiffness. Whilst this is a natural aspect with ageing for everyone, particular focus in yogic practices is highly indicated for this population of women. Many practices in yoga address arterial stiffness, affecting blood pressure changes (inversions), altering respiration (specific pranayama), increasing lymphatic drainage (specific yin positions), balancing the functions of the adrenals and kidneys (specific restorative poses). Professor Angela Maas has been pioneering over decades in her focus on hypertension in women with her clear research findings that women have distinctly different occurrences and symptoms of heart disease than men, which need to be considered and managed differently.

Myofascial stiffness

Changes to the thickness of fascia, the cling wrap around our muscles and organs, changes with age for everyone. During pregnancy when there are higher amounts of oestrogen, fascia in a women’s body is more elastic and less rigid. Conversely in menopause as oestrogen levels decline, a stiffening of muscles occurs resulting in fascial stiffness and an increased sensitisation of receptors that detect damaged tissue. In other words women may be noticing from their bodies that movement is stiff, sore or uncomfortable, but this is not an indicator to stop moving. Movement repatterning, somatic awareness, targeted loading for the joints (read about Collagen below) is vital for this demographic. A relevant example for this cohort of women is that they require a longer warm-up, more movement through the joints, before the deeper aspects of asana are explored. Static holds and restricted movement as the practice begins are counterproductive not only to their benefit but their enjoyment and may be one reason why they don’t return.

Collagen – a brief note

Collagen comprises 30% of the body’s protein and provides the structure and strength to bones and connective tissues. Collagen reduces with lowering oestrogen levels which increases the stiffness in ligaments and tendons and slows the healing process of tendons. This can predispose women at this age to injury with less optimal recovery. Engaging in targeted weight-bearing exercises such as weightlifting (though a specific program with a Physiotherapist or Exercise Physiologist) helps stimulate the production of collagen and strengthen bones and tendons. The role of asana is not sufficient here; it may assist, however, more effective in yoga practice is the focus on balance for falls and injury prevention.

In summary

• Appreciate the physiological changes that are affecting women during and after menopause. Educate these women during and after teaching as to the relevant practices for them, to reduce the likelihood they become another statistic that does not return or think that yoga is not for them.
• If it seems appropriate reinforce why targeted weight-bearing (more than body weight in asana) is necessary and that any gym/fitness program needs to be tailored to their specific stage in life. Many personal trainers simply ‘train’ this age group in the same way they do younger women and of course older women then do not continue.
• Address heart rate variability, arterial blood flow, respiration in teaching, to reduce the impact of vascular stiffness.
• Learn about somatics, pandiculation, movement repatterning i.e. the role of lengthening vs stretching of muscle fibres, to enhance myofascial function.
• Include balance poses –  functional as movement, not only static and still – as a means of falls prevention (knowing that collagen repair requires targeted loading)

Please note – There are many other symptoms of menopause that are not the focus of this article e.g. nutrition, sleep patterns, hot flushes, cognitive fatigue etc. Naturally all symptoms of menopause need to be considered in guiding the person in front of you.

On a professional note – As a Yoga Therapist my therapeutic approach encompasses the ‘whole’ person not their condition(s) or label. Therefore this article is not a prescription of techniques, practices, poses. It offers a deeper understanding of some physiological changes that occur for most (but not all) women at this stage of life. From this knowledge we can more effectively meet women at this life stage and offer more tailored practices whilst wholistically supporting them through all aspects of their being.