As a therapist, I often work with women navigating the emotional, relational, and physical changes that accompany perimenopause and menopause. While many people are familiar with symptoms such as hot flashes and hormonal fluctuations, fewer conversations are had about the impact these changes can have on mood, anxiety, self-esteem, relationships, intimacy, and sexual wellness.
For some women, this season of life can feel confusing, frustrating, or even isolating. The body may begin responding differently, energy levels may shift, sleep may become disrupted, and sexual desire or pleasure may change in ways that feel unfamiliar.
While therapy can provide a supportive space to process these experiences, holistic wellness practices can also play an important role in supporting emotional and physical well-being. One practice that continues to receive attention for its benefits during perimenopause and menopause is yoga.
Let’s explore how yoga may support both menopausal health and sexual wellness.
This article was originally written for my wellness platform, TahiyyaMartin.com, where she explores topics related to embodiment, sexual wellness, healing, and women’s health. I wanted to share it here because many women navigating perimenopause and menopause also experience changes that impact emotional well-being, relationships, and intimacy.
I recently had the pleasure of attending a training through the Modern Sex Therapy Institutes on challenges with female desire and orgasm. The instructor was amazing, and there were so many valuable takeaways. While several topics caught my attention, one that stood out immediately was the importance of movement as women age and how movement can support orgasm, desire, and even some of the challenges associated with hormonal changes.
One of the practices that was highlighted was yoga and how research has shown it to be particularly beneficial for women over the age of 40. Now, I’m sure yoga is beneficial for women of all ages, but the focus on women over 40 is important because this is often the time when women begin entering perimenopause and menopause. So let’s break down why yoga can be such a powerful tool during this season of life.
Yoga is a mindful practice that involves movement, breath, and meditation.
According to my Google search, yoga is an ancient mind-body practice originating in India. It combines physical postures (asanas), breathing techniques (pranayama), and meditation or relaxation (dhyana) to unite the body, breath, and mind (MedlinePlus, July 2024).
In this mindful practice, the body and mind work together to improve flexibility, release stored tension and emotions, and create a sense of relaxation and balance.
Now, how does this relate to menopause?
During perimenopause and menopause, both the body and mind are going through significant transformations. Hormonal fluctuations can contribute to fatigue, brain fog, mood changes, sleep disturbances, hot flashes, and a host of other symptoms. These changes can be frustrating, exhausting, and sometimes overwhelming.
Incorporating a yoga practice can help the body relax, reduce stress, alleviate symptoms of anxiety and depression, improve sleep quality, support heart and bone health, and help regulate body temperature, which may reduce the intensity of hot flashes. Some research even suggests yoga may support the body’s ability to better manage hormonal fluctuations.
Let me repeat that: may support hormonal balance. While yoga is not a cure for menopause, it can be a valuable tool for supporting overall well-being during this transition.
So, Let’s Talk About Sex
Women can also experience challenges with sexual functioning during perimenopause and menopause. Changes in estrogen and testosterone levels can affect desire, arousal, lubrication, and overall sexual satisfaction.
According to clinical research published in The Journal of Sexual Medicine, regular yoga practice has been associated with improvements in desire, arousal, lubrication, orgasm, and overall sexual satisfaction, with some of the most significant improvements reported among women over the age of 45.
So how does that happen?
Remember earlier when I mentioned that yoga improves flexibility and strength? That strength also includes the pelvic floor.
The pelvic floor is incredibly important as women age. These muscles naturally weaken over time and can also be affected by pregnancy, childbirth, and hormonal changes. Through yoga, women can strengthen and increase awareness of the pelvic floor, which may contribute to stronger orgasms because these muscles contract during orgasm.
Additionally, many yoga poses—especially hip-opening poses—can increase circulation and blood flow to the pelvic region. Blood flow plays a significant role in arousal and sexual response. Increased circulation can support sensation, responsiveness, and pleasure.
However, I want to add an important reminder: orgasm should not be the end goal of sex.
Pleasure should be the goal.
Even if orgasm does not occur, yoga can help create a deeper connection to the body, increase awareness of sensation, and support more pleasurable experiences overall.
Five Ways Yoga Can Support Menopause and Sexual Wellness
1. Reduces Stress and Cortisol Levels
Chronic stress can worsen menopause symptoms and negatively impact desire. Yoga helps calm the nervous system, allowing the body to shift from survival mode into a state of rest, relaxation, and receptivity.
2. Improves Pelvic Floor Strength and Awareness
Many yoga poses engage the muscles of the pelvic floor, helping to improve support, sensation, and overall sexual functioning.
3. Increases Blood Flow to the Pelvic Region
Hip openers, gentle stretches, and mindful movement can increase circulation to the pelvis, supporting arousal, lubrication, and sexual responsiveness.
4. Supports Better Sleep and Energy
Sleep disturbances are common during perimenopause and menopause. A consistent yoga practice may improve sleep quality, which can positively impact mood, energy levels, and sexual desire.
5. Deepens Connection to Your Body
Perhaps one of the most powerful benefits of yoga is learning to reconnect with your body. Yoga invites women to slow down, tune in, and become more aware of their needs, sensations, boundaries, and sources of pleasure.
Menopause is not the end of your sensuality, sexuality, or pleasure. In many ways, it can be the beginning of a deeper relationship with yourself and your body.
If you already practice yoga, I’d love to hear about your experience. Has it helped with menopause symptoms, stress, pleasure, or overall well-being? Let me know in the comments.
Originally published on TahiyyaMartin.com and shared here because conversations about menopause, sexual wellness, and emotional well-being are deeply connected.
Conclusion
Menopause Is More Than a Physical Transition
Menopause and perimenopause are often discussed as hormonal or physical experiences, but they can also affect how women feel about themselves, their relationships, their bodies, and their sexuality.
This season of life may bring opportunities to reconnect with yourself in new ways, explore what pleasure means to you now, and develop practices that support your overall well-being. Whether through therapy, movement, mindfulness, or community, support is available.
If you are experiencing anxiety, mood changes, relationship concerns, shifts in desire, body image challenges, or difficulties adjusting to the changes that come with perimenopause or menopause, therapy can provide a space to explore these experiences with compassion and curiosity.
You do not have to navigate this transition alone.
Resource Section
How Therapy Can Help During Perimenopause and Menopause
Therapy may help support women who are experiencing:
- Anxiety, depression, or mood fluctuations
- Stress and emotional overwhelm
- Changes in identity and self-esteem
- Body image concerns
- Relationship and communication challenges
- Changes in desire, intimacy, and sexual wellness
- Grief related to aging, life transitions, or changing roles
- Difficulty adjusting to physical and hormonal changes
Together, we can explore ways to support your emotional health while honoring the changes occurring within your body and your life.
Gentle Wellness CTA
If you are interested in exploring sexual wellness, embodiment, and women’s wellness beyond the therapy space, I also offer educational and community-based wellness experiences through She Heals Integrative Wellness Center.
Beginning this fall, the Sexual Wellness Collective will provide a supportive space for women to engage in conversations around pleasure, intimacy, relationships, perimenopause, menopause, sexuality, and self-discovery through the Sacred Erotic Integration (SEI) Framework.
Tahiyya Martin LCMHC, LPC Board Certified Sexologist
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