Last checked September 2026 against 10 sources · Editorial policy
Yoga for menopause
Yoga eases several menopause symptoms. A 2024 meta-analysis of 24 trials with 2,028 women found yoga improved total, psychological, physical and urogenital symptoms, sleep quality, anxiety and depression, but not hot flashes compared with usual care. NCCIH says yoga seems at least as effective as other exercise for menopause symptoms. It's generally safe with a qualified instructor. For hot flashes themselves, the North American Menopause Society doesn't recommend yoga.
Yoga improved mood, sleep, physical and urogenital menopause symptoms in trials of 2,028 women, but not clearly hot flashes. Safety tips and who should modify poses.
Yoga for menopause: expectation vs reality
What people often expect
“Yoga will cool my hot flashes”
What the evidence shows
Yoga's clearest benefits are for mood, sleep, physical and urogenital symptoms. In the largest recent meta-analysis, hot flashes didn't improve compared with usual care, and the MsFLASH trials found no effect of yoga on hot flash frequency or bother.
What yoga does for menopause symptoms
Yoga for menopause symptoms
A 2018 meta-analysis of 13 randomized trials with 1,306 women found yoga reduced total, psychological, physical, hot flash and urogenital symptom scores compared with no treatment. Compared with other exercise, yoga's only extra benefit was on hot flash scores. No serious adverse events were reported.
Yoga and hot flashes
Hot flash results are mixed. The 2018 meta-analysis found a benefit, but the larger 2024 meta-analysis of 24 trials found no significant difference from usual care, and the MsFLASH trials found no improvement. An overview of 17 reviews called evidence for yoga on hot flashes inconclusive.
Learn more →Yoga for sleep in menopause
The 2024 meta-analysis found yoga improved sleep quality. In pooled MsFLASH data, yoga produced small improvements in insomnia and sleep quality scores; CBT for insomnia had the largest effect. NCCIH notes studies of women with menopause symptoms have reported better sleep with yoga.
Learn more →Yoga for anxiety and low mood in menopause
In the 2024 meta-analysis, yoga significantly improved anxiety and depressive symptoms in women with menopause, and it reduced psychological symptom scores in the 2018 analysis. It's a helpful addition, but depression that lasts needs proper assessment and treatment.
Learn more →Yoga for weight and blood pressure
The 2024 meta-analysis also found yoga lowered body mass index and systolic and diastolic blood pressure. For weight and belly fat, combining aerobic and strength training has the strongest evidence, and yoga can complement it.
Learn more →Is yoga safe?
NCCIH says yoga is generally safe for healthy people when done properly under a qualified instructor. The most common injuries are sprains and strains, mostly of the knee or lower leg, and serious injuries are rare. Women with knee or hip injuries, spine disease, severe high blood pressure, balance problems or glaucoma may need to modify poses.
Yoga for menopause by the numbers
24
1,306
0
65+
Yoga trials vary in style, length and quality, so the best dose isn't known.
How to use yoga for menopause
Yoga for mood and sleep
Some evidenceImproved anxiety, depressive symptoms and sleep quality in trials of women with menopause.
Yoga for physical and urogenital symptoms
Some evidenceReduced physical and urogenital symptom scores in two meta-analyses.
Qualified instructor
First stepLearning yoga without supervision has been linked with higher injury risk.
Yoga with strength and aerobic training
Strong evidenceCombine yoga with the 150 minutes of activity and 2 strength days a week the CDC recommends.
Related guide →Yoga alone for hot flashes
Limited evidenceMixed evidence; NAMS doesn't recommend it as a hot flash treatment.
Related guide →
When to check with a doctor before yoga
Knee, hip or back injury
Ask which yoga poses to modify or avoid.
Glaucoma or severe high blood pressure
Talk to your doctor and instructor before starting.
Low mood lasting two weeks or more
See a doctor; yoga can help but isn't a substitute for treatment.
More →
Yoga and menopause: questions women ask
Does yoga help menopause symptoms?
Yes, for several. Meta-analyses found yoga improved total, psychological, physical and urogenital symptoms, sleep, anxiety and depression.
Does yoga help hot flashes?
Evidence is mixed. One meta-analysis found a benefit, but a larger 2024 analysis and the MsFLASH trials didn't.
Is yoga good for perimenopause?
Trials included perimenopausal and postmenopausal women, and yoga improved mood, sleep and physical symptoms. It's generally safe with a qualified instructor.
Is yoga better than other exercise for menopause?
NCCIH says yoga seems at least as effective as other exercise for menopause symptoms. Strength and aerobic training do more for body composition.
Can yoga help menopause sleep problems?
Yes, modestly. Yoga improved sleep quality in trials, though CBT for insomnia had a larger effect.
Is yoga safe after 50?
Generally yes, with a qualified instructor. Injury rates treated in emergency departments are higher from age 65, so older women may need to modify poses.
How often should I do yoga for menopause?
The best amount isn't known; trials varied in style and length. Combine yoga with the 150 minutes of weekly activity and 2 strength days the CDC recommends.
Does yoga help menopause anxiety?
Yes, modestly. In a 2024 meta-analysis of 24 trials, yoga significantly improved anxiety and depressive symptoms in women with menopause.
Can yoga lower blood pressure in menopause?
In the 2024 meta-analysis, yoga lowered systolic and diastolic blood pressure and body mass index in women with menopause.
Sources
- Wang H, Liu Y, Kwok JYY, et al. The effectiveness of yoga on menopausal symptoms: A systematic review and meta-analysis of randomized controlled trials. Int J Nurs Stud. 2025;161:104928.
- NCCIH. Yoga: effectiveness and safety.
- The North American Menopause Society. The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause. 2023;30(6):573-590.
- Guthrie KA, LaCroix AZ, Ensrud KE, et al. Pooled Analysis of Six Pharmacologic and Nonpharmacologic Interventions for Vasomotor Symptoms. Obstet Gynecol. 2015;126(2):413-422.
- Cramer H, Peng W, Lauche R. Yoga for menopausal symptoms-A systematic review and meta-analysis. Maturitas. 2018;109:13-25.
- Money A, MacKenzie A, Norman G, et al. The impact of physical activity and exercise interventions on symptoms for women experiencing menopause: overview of reviews. BMC Womens Health. 2024;24(1):399.
- Guthrie KA, Larson JC, Ensrud KE, et al. Effects of Pharmacologic and Nonpharmacologic Interventions on Insomnia Symptoms and Self-reported Sleep Quality in Women With Hot Flashes: A Pooled Analysis of Individual Participant Data From Four MsFLASH Trials. Sleep. 2018;41(1):zsx190.
- NHS. Depression in adults.
- Khalafi M, Habibi Maleki A, Sakhaei MH, et al. The effects of exercise training on body composition in postmenopausal women: a systematic review and meta-analysis. Front Endocrinol (Lausanne). 2023;14:1183765.
- CDC. Adult Activity: An Overview. Physical Activity Basics.
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