7 Best Yoga Poses for Female Hormones: Supporting Your Body Through Perimenopause

Somewhere in your late 30s or early 40s, things start to feel, well…different.

Hormonal shifts during perimenopause can begin way before menopause itself—often at least ten years prior—and the symptoms can show up in subtle (and not-so-subtle) ways.

I’m 43, and while I’m still in the early stages of perimenopause, I’ve already experienced many of the common (and funky) symptoms or hormone change such as mood swings, insomnia, heart palpitations, and feeling constantly overheated (hence why I rarely go to hot yoga anymore!)

While we can’t stop these hormonal changes, we can support our bodies through this pivotal shift. For me, yoga has become one of the most powerful tools to help navigate this transition.

Why Yoga Helps Balance Female Hormones

During perimenopause, your body becomes more sensitive to stress. This can amplify symptoms like anxiety, sleep issues, and irritability. A consistent yoga practice helps to:

• Regulate the nervous system

• Lower cortisol (the stress hormone)

• Improve sleep quality

• Support mood stability

• Reduce feelings of overwhelm and heat

Instead of pushing your body harder, this phase of life is inviting a more supportive, intuitive, and cyclical approach to movement. Each time you step onto your mat, listen to what your body needs—recognise that every day will feel different.

It can also be helpful to be mindful of where you are in your menstrual cycle (if you have one). Generally, you may notice you have more energy during the follicular and ovulatory phases, when the body naturally feels more open, active, and resilient.

Best Yoga Poses for Hormonal Balance

When I teach yoga, I’m always aware of who is in the room and I will base the practice on who is in front of me. I specialise in working with women’s bodies, guiding movement and poses that honour where each woman is in her cycle (if she has one) and her stage of life.

Many of the women I work with are navigating the hormonal shifts of midlife, so these are my go-to poses for gently supporting the endocrine system.

1. Legs Up the Wall (Viparita Karani)

This is one of the most effective restorative poses for regulating the nervous system, lowering stress hormones like cortisol and adrenaline.

Tip: for a more energising and strengthening version, you can do shoulder stand (Salamba Sarvangasana) - an inversion which regulates the thyroid and parathyroid glands. Not recommended whilst you have your bleed.

Benefits:

• Promotes deep relaxation and has a calming effect on the body

• A cooling posture that can help ease hot flushes, overheating, and restlessness

• Supports the parasympathetic nervous system, making it especially beneficial before bed for deeper, more restorative sleep!

2. Reclined Bound Angle Pose
(Supta Baddha Konasana)

Often called the “queen” of restorative yoga poses for women’s hormone health, this deeply nourishing posture supports relaxation, circulation, and emotional balance.

Benefits:

• Encourages blood flow to the pelvis, supporting reproductive organs and overall hormonal balance

• May help ease PMS symptoms and support menstrual and reproductive health

• Stimulates the ovary, kidney, and bladder meridians helping to balance the endocrine systems

• Promotes deep relaxation and emotional release, helping to lower stress and cortisol levels

3. Supported Bridge Pose (Setu Bandha Sarvangasana)

This backbend offers significant hormonal benefits by stimulating specific glands whilst helping to regulate the nervous system.

Tip: Place a block or bolster under your sacrum to make this pose restorative—especially supportive during your bleed or when energy is low.

Benefits:

• Supports pelvic circulation, increasing blood flow to the reproductive organs

• The gentle tuck of the chin creates light compression in the neck, supporting circulation around the thyroid area which helps to regulate metabolism and energy levels

• A soft abdominal stretch massages the digestive organs, supporting metabolism and the processing of hormones by the liver and gut.

4. Child’s Pose (Balasana)

A grounding posture that helps you reconnect with your breath and body.

Benefits:

• The forward-folding motion helps increase GABA levels in the brain, which acts to quiet anxiety and enhance emotional stability

• Gentle compression of the abdomen stimulates the endocrine glands, aiding hormonal balance

• By relaxing the pelvic muscles and reducing tension in the lower back, it helps to reduce menstrual cramps and manage symptoms of Pre-menstrual tension (PMS).

• Stimulates the ovaries which can enhance fertility and hormonal health.

5. Seated Forward Fold (Paschimottanasana)

A cooling, inward-focused pose that stimulates the endocrine system, promoting relaxation, and improving blood flow to the reproductive and digestive organs.

Benefits:

• Stimulates the ovaries and uterus, supporting overall reproductive health.

• Also helps to relieve menstrual cramps, manage PMS symptoms, and alleviate bloating.

• The deep, calming stretch helps release endorphins, which can alleviate mild depression, anger, and emotional fatigue.

6. Cat–Cow (Marjaryasana–Bitilasana)

Gentle, rhythmic movement that links breath with motion.

Benefits:

• The movement supports the adrenal glands, which are crucial for managing stress, helping to regulate cortisol levels.

• The gentle stretching of the neck during the "Cow" pose helps stimulate the thyroid gland

• Increases blood circulation to the pelvis and groin area, easing PMS and helping manage symptoms of Polycystic Ovarian Syndrome (PCOS).

7. Cobra Pose (Bhujangasana)

A gentle backbend which opens the abdomen and pelvis, stimulating the ovaries and improving reproductive health.

Benefits:

• Massages the adrenal glands, helping to regulate stress hormones such as cortisol

• Opens the pelvic and abdominal area, increasing oxygen and blood flow to the ovaries and uterus

• Helps to reduced menstrual cramps and discomfort

• Gently stimulates the thyroid gland, which controls metabolism.

Thank you for reading and happy practicing! I teach yoga for women, specialising in yoga for hormonal balance, perimenopause support, and cycle-aware movement practices designed to support women’s health at every stage of life. You can find out more about my classes here.