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Community Yoga in Five Dock, Drummoyne, Chiswick
Why Yoga In Midlife
Published 14 Dec 2025
As I move through midlife, conversation among my peers both within and out of yoga circles, often centres around the changes we’re noticing in our bodies and minds. Hot flashes, stiff or aching joints, irritability, brain fog, persistent fatigue yet an inability to get a good night’s sleep, are among the experiences being shared.
Like many of the women I teach, I began to notice shifts in my strength and energy levels in my 40s. At that time, information about perimenopause/menopause, their associated symptoms and the preventative actions we can take, was not as prolific as it is today. I unwittingly took my softening frame and drop in energy as an invitation to ease off my yoga practice, and by age 50 discovered I was osteopenic on the cusp of osteoporosis.
Today, many symptoms affecting the musculoskeletal system are recognised as being due to the decline of oestrogen which fluctuates wildly with the onset of perimenopause and bottoms out when we reach menopause. These include joint pain, arthritis, and losses of muscle mass and bone density which together increase the risk of falls and fractures. Such symptoms affecting our bones, muscles and joints will be experienced by 70% of midlife women and in severe cases can have a profound effect on quality of life. But let’s be alerted, not alarmed, because there are steps we can take to prevent, mitigate or even reverse the potentially debilitating effects of our declining hormones.
Let’s be alerted, not alarmed, because there are steps we can take to prevent, mitigate or even reverse the adverse effects of our fluctuating hormones
How yoga can help in midlife
Yoga asana (the physical aspect of yoga, also referred to as postural yoga), is a form of weight bearing exercise that tones the muscles, lubricates the joints and stimulates growth of new bone tissue. In contrast to many forms of exercise that tend to overuse some body parts and underuse others, yoga treats the body as an integrated system - upper, lower, left and right sides, front, back and core. It develops proprioception, improves posture and balance and increases strength, stability and mobility.
Pranayama practices (traditional yogic breathwork) teach skills that help regulate the nervous system and the body's thermostat. There are practices that are stimulating and heating, others that are cooling and calming and ones that enhance mental clarity and focus. Through yoga philosophy and meditation we can gain deeper insight into ourselves. Many yoga practitioners report reduced stress and anxiety and the social connection found in group classes, as key motivators for showing up on the mat. For women in midlife, yoga offers a self-empowered pathway to holistic health now and for the decades ahead.
Revolved Triangle pose | Parivrtta Trikonasana
Five years on, I am stronger and have more energy than ever before.
I can't imagine life without my yoga practice.
My osteopenia diagnosis gave my 50-year-old better-informed self, the impetus to reignite my yoga practice with renewed vigour. Now five years on and post-menopause, I am stronger and have more energy than ever before. I can't imagine life without my practice and believe it is helping me manage this transitional life stage with more clarity, ease and joy. Of course, while we share many similar experiences, every woman's journey through peri and menopause is unique. We each need to arm ourselves with valid information and follow treatments that are right for our personal set of conditions. This may include Menopausal Hormone Therapy (MHT), nutritional adjustments, resistance training and other lifestyle changes with the support and guidance of qualified healthcare professionals.
So what type of yoga is best for women in their 40s, 50s & 60s?
Hatha Yoga
Hatha Yoga is a great place to start for women in midlife because it is practised at a steady pace. It develops stability, strength and balance, enhances joint mobility and flexibility, and improves mental resilience through mostly static poses held for several breaths. Props such as blocks, straps and bolsters may be used as aids to support the body in the poses. Hatha Yoga traditionally includes pranayama (yogic breathwork) which trains us to regulate the nervous system and turn our awareness inward leading to meditation.
Vinyasa Yoga
Once you feel confident with the foundational Hatha Yoga postures, a more dynamic practice that links movement with breath is Vinyasa. Vinyasa, also referred to as Flow Yoga, is a modern, creative interpretation of the systematic Ashtanga Vinyasa method that became popular in the 1980s. These more vigorous styles of Hatha Yoga improve circulation and can be safely adapted for midlife bodies. Hatha Yoga classes might incorporate some gentle vinyasa so that you get the best of both methods. If you are keen to learn the traditional Ashtanga Vinyasa method, modified for your needs, consider taking private yoga lessons.
Yin Yoga
Yin Yoga is an ideal complementary practice to a Hatha/Vinyasa yoga practice or indeed any other form of movement you enjoy. Yin Yoga involves static, long-held yoga shapes, either supported or unsupported by props with a focus on the body’s deep connective tissues. It helps ease stiffness which is commonly experienced in midlife, improves joint mobility and invites us to gently explore and extend our physical and mental edges of discomfort.
Restorative Yoga
Middle-aged women also need rest. Not the type that involves sitting slumped on the couch in front of the TV but purposeful, intentional rest that relaxes the whole body and helps dissolve the mental load so many carry. This is where Restorative Yoga comes in. With the body fully supported by an arrangement of yoga props such as bolsters, blankets and blocks, we invite all tension to let go so that deeply restorative rest can take place. Restorative Yoga is particularly helpful during times of illness, overwhelm or exhaustion.
Chair Yoga
Mat-based classes like Hatha Yoga or Vinyasa Yoga, may not be suitable for some people in midlife, especially if getting down to the floor and back up again isn’t comfortable anymore. Chair Yoga classes take the floor out of the equation, with greater emphasis on standing Hatha postures and adapted poses using a chair or a wall for support. This makes yoga more accessible while still building strength, balance and confidence.
Yoga offers a self-empowered, holistic pathway to better health now and for the decades ahead
Commitment & Consistency Are Key
Many of us midlife women are engaged in active professional, family and social lives. Carving out time for our own health and self-care can sometimes get pushed down our list of priorities. This could leave symptoms unnoticed or unaddressed until its too late. Given that life expectancy for currently healthy middle-aged Australian women is 86/87 years, then wouldn't it me sense to give our health and wellbeing top priority so that we can keep our vitality and continue to engage in a full life for as long as possible? Speaking from my own experience, a committed yoga practice in midlife can be one of the most empowering and transformative stages of life.
If you would like to practice in a supportive, small group environment, join our weekly Hatha Yoga classes in either Drummoyne or Five Dock. If you’re seeking a personalised practice tailored specifically to your needs, book an appointment with my mobile private yoga service.
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Reference: The Musculoskeletal Sydnrome of Menopause https://www.tandfonline.com/doi/full/10.1080/13697137.2024.2380363#d1e492
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