Imagine waking up in the morning, taking a deep breath, and feeling – today is a good day. No more overthinking with the first blink of your eyes, no hot flashes with your first sip of coffee, and no inner chaos on your way to work.
That may sound like wishful thinking at first – but it’s not. Because your journey toward greater balance – even during menopause – begins with one small step. And that step is: yoga exercises for beginners over 50.
Why is now the perfect time to start doing yoga?
You might be asking yourself: “Why should I start yoga at this stage of life?” or “Is it even for me?”
The answer lies within you – just waiting to be uncovered. As the saying goes: nothing ventured, nothing gained. And we believe that menopause, with all its physical and emotional challenges, might just offer you the most exclusive opportunity of your life: the chance for a real new beginning.
In a time when your hormones are on a roller coaster and daily life feels like it’s constantly pulling you under, yoga can be a gentle anchor – helping you stay centered and connected to yourself.
What effects can yoga have on your body and mind?
Scientific research has long shown how deeply calming regular yoga practice can be. Many people report that yoga helps them reduce stress, stabilize their mood, and sleep more soundly.
Different breathing techniques and meditation can also support you in coping with hot flashes, balancing your hormones, and releasing tension – both physically and emotionally.
But yoga does more than just calm: it helps you start your day feeling fit and energized, strengthens your body awareness, and boosts your self-esteem.
And honestly – who wouldn’t welcome more inner stability, self-confidence, and a positive self-image in a phase of life where everything seems to be shifting?
Which yoga exercises are suitable for getting started?
You don’t need to be especially flexible, athletic – or young – to do the yoga exercises we introduce here. Our beginner-friendly yoga practices for women over 50 are tailored specifically to you, your body, and your needs. They help you build flexibility, release tension, and rediscover your breath as a source of inner calm.
In yoga, the breath – known as prana, our life energy – plays a central role in every practice. That’s why the very first exercise we’d like to introduce is the key breathing practice (Pranayama) in yoga:
Deep Abdominal Breathing
Find a comfortable position, either sitting or lying down. Now place one hand on your lower belly and the other on your ribcage.
Slowly and consciously inhale, imagining the air flowing deep into your abdominal space. Feel your belly gently rise with the inhale, followed by a soft expansion of your ribcage.
As you exhale, notice how the air fully leaves your body.
Inhale and exhale for the same length of time, with a short pause in between.
This deep and even breathing helps calm your mind while gently relaxing your muscles.
The Bee Humming Breath (Bhramari)
- Sit in a kneeling position (on your heels) or cross-legged, and take a deep breath in through your nose.
- As you exhale, keep your mouth closed and hum like a bee, creating a soft “Mmmm” sound.
- Feel the gentle vibration in your head and mouth area.
This pranayama exercise has an immediate calming and soothing effect – especially helpful in the evening if you have trouble falling asleep.
Yoga Pose: Tadasana (Mountain Pose)
A simple yet powerful pose for beginners is the so-called Mountain Pose – Tadasana.
- Stand upright with your knees slightly bent and your hands folded in front of your heart.
- Breathe consciously using deep abdominal breathing, and feel how firmly rooted you are to the ground!
This pose gives you clarity and stability – making it the perfect start to your yoga practice.
Of course, there are many other beginner-friendly poses you can easily try, such as Cat-Cow or Child’s Pose.
And you don’t have to figure them out on your own! There are countless online platforms, studios, and YouTube channels offering yoga for beginners – professionally guided and full of empathy.
Find a channel that resonates with you – a voice you enjoy listening to, and exercises that make your body feel good!
How else can you support your body?
Yoga is a holistic and natural way to navigate menopause with more vitality and joy. But did you know that there’s even more you can do for yourself and your body right now?
Many women rely on plant-based support during menopause – like menofemme, made with extracts from red clover, maca, chaste tree, and ginseng.
Our supplement is like inner yoga for your cells. A ritual of self-care that can contribute to a greater sense of balance – especially during challenging times like menopause.
Now imagine how you’ll feel when you take a few mindful breaths each day, stretch gently, move your body – and know that you’re also nourishing it from within. With beginner-friendly yoga after 50 and a natural companion like menofemme at your side on this journey.