✨ Perimenopause Power Moves: 5 Simple Nutrition Shifts to Help You Feel Like Yourself Again! ✨
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Strike a Pose, Save Your Hormones: 8 Yoga Fixes for Perimenopause Mayhem

"Yoga is the journey of the self, through the self, to the self." — The Bhagavad Gita

Let’s be real—perimenopause can feel like emotional whiplash. One minute you’re full of energy, the next you’re crying over a dishwasher ad or drenched in a hot flash that came out of nowhere. And don’t even get us started on the anxiety, insomnia, and mood swings.

But here’s the good news: there’s a powerful, natural way to bring calm to the chaos—perimenopause yoga. This isn’t about twisting yourself into a pretzel or nailing a handstand. It’s about gentle, restorative movement that supports hormone balance, calms the nervous system, and helps you feel more grounded in your body.

My Yoga Journey: From Survival Mode to Sacred Ritual

I found yoga in 2003, thanks to my adventurous roommate in a tiny Seoul apartment. We practiced in our living room (between Korean dramas and late-night ramen runs), and I was instantly hooked.

A year later, pregnant with my first child, I leaned on prenatal yoga like it was a lifeline—and it was. That experience eventually led me to become a certified yoga instructor.

Now, in my late 40s, yoga has become non-negotiable. It helps me breathe through anxiety, reset after a rough day, and feel more connected to myself—especially during this wild ride called perimenopause.

8 Yoga Poses to Support Your Perimenopause Transition

1. Legs-Up-the-Wall (Viparita Karani): The Ultimate Chill Pose

“Yoga does not just change the way we see things, it transforms the person who sees.” — B.K.S. Iyengar

This pose is a game-changer for stress relief and circulation. It calms the nervous system, eases lower back tension, and improves blood flow—helpful for hormone regulation.

✅ How to Do It:

• Lie on your back with your hips close to a wall.

• Extend your legs up against the wall and relax your arms by your sides.

• Close your eyes and focus on slow, deep breaths for 5–10 minutes.

🔥 Why It Works: It’s like a spa day for your nervous system—without leaving your mat.

2. Forward Bends: A Soothing Reset for Anxiety and Mood Swings

Perimenopausal mood swings? Been there. These calming poses gently stretch your spine and stimulate the parasympathetic nervous system (aka rest-and-digest mode).

Try This:

• Head-to-Knee Pose (Janu Sirsasana): Sit, stretch one leg out, fold over it gently.

• Standing Forward Bend (Uttanasana): Stand, hinge at hips, let your upper body drape.

Why It Works: Balances emotions, supports digestion, and calms that racing mind.

3. Twists: Detox Your Stress and Support Hormone Balance

Twisting poses gently massage your internal organs and encourage lymphatic flow—great for detox and adrenal support.

Try This:

• Half Lord of the Fishes (Ardha Matsyendrasana): Seated twist, spine tall, gentle rotation.

Why It Works: Helps your overworked adrenals get the TLC they need!

4. Weight-Bearing Poses: Build Stronger Bones and Resilience

"Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame." — B.K.S. Iyengar

Bone loss sneaks in during perimenopause, and these strength-based poses help keep your frame strong and steady.

Try This:

• Half Dog at the Wall: Palms on wall, torso parallel to the floor.

• Downward-Facing Dog (Adho Mukha Svanasana): Press hands and heels down, form an inverted “V”.

Why It Works: Boosts bone density, posture, and confidence.

5. Savasana (Corpse Pose): Your Nervous System’s Best Friend

"Savasana is a time to be still and let your body rest. It’s not just an ending, it’s a rebirth." — Unknown

You need this one, especially if sleep feels elusive or anxiety won’t quit.

How to Do It:

• Lie down. Close your eyes. Let go—really let go.

• Stay for 10 minutes or longer, letting your breath lead the way.

Why It Works: Deeply restorative and hormone-supportive. Bonus: it can help lower cortisol, our not-so-friendly stress hormone.

Why Yoga and Perimenopause Are a Perfect Match

Yoga supports the three things perimenopausal women need most:

• Hormonal balance (by calming the adrenal glands)

• Stress relief (through breathwork and gentle movement)

• Connection (to your changing body and inner strength)

You don’t need to practice every day or wear fancy leggings. You just need to show up, breathe, and move in ways that feel nourishing.

💫 Your Perimenopause Reset Starts Here

Whether you're new to yoga or returning to your mat after a long break, these poses are your gentle guide back to balance. Start where you are. Skip the judgment. Invite in peace, strength, and a whole lot of grace.

Hormonally Yours,

Kimberlee Erin

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.