Last updated: 25 October 2026
Hot flashes? Here are two free Iyengar yoga sequences you can do at home: a longer one, and a shorter one for tired days. They use props such as a chair, wall, bolsters and a bench, and come from Chris Lalor’s Iyengar teaching for menopause. Menopause is when menstruation stops.
Want a teacher to guide you? Try a beginner class in Darwin or online, or see the beginner timetable.
Menopause can happen when you are in your late forties to early fifties. But it can happen early or later than this.
It involves a transition period that can take over several years during which time there are various changes that take place in a woman’s body.
Hormone levels change during this time, and the body takes a while to adjust.
Typical symptoms of menopause
For some women they suffer terribly from hot flashes, high blood pressure, fatigue, heaviness in the breasts, headaches, insomnia, obesity and dry skin.
Irregular menstruation can often be accompanied with very heavy bleeding some months leaving women particularly exhausted and distressed.
Emotionally some women can feel like they are on a roller coaster. They can bounce from bouts of anxiety, periods of paranoia, short temper, jealousy, deep sadness, depression, anger, fear and a feeling of being disconnected (not grounded).
Post Menopause brings its own issues for women (vaginal dryness,incontinence, joint stiffness). We’ll discuss that another time too.
Read my (Chris’) story of how yoga fits with menopauseÂ
 A yoga practice at this critical stage in a woman life is, as Geeta Iyengar notes in her book YOGA-A GEM FOR WOMEN, ‘extremely beneficial, as it calms the nervous system and brings equipoise. It also gives one a bright outlook on life and allows one to look forward to a happier future’.
The yoga sequences below are taught to bring a soothing sensation to the nerves, to support the endocrine system and to bring a more positive outlook on life. Many women find they help with hot flashes and mood swings.
How to use these yoga sequences
Click on any of the illustrations below to get a larger image of the pose. You can also click through the poses using the arrows at the bottom of each pose. Although we’ve used Sanskrit terms for these poses, the picture is a quick illustration of how to do the pose. You’ll also find more useful discussions of how to use yoga for menopause in several articles on the Flametree blog.Â
As well as doing your own home practice, consider starting or re-starting yoga. I (Chris) was already doing yoga when I began menopause, and I had very few menopause symptoms.
Consider yoga classes online, in-studio, or on-demand
FLAMETREE’S BEGINNER level classes can be joined at any time… online and in-studio. Your first class is free, and newcomers can start with 12 beginner classes (10 half price plus 2 free) for $59.50. You don’t have to be flexible to start yoga. Learn more here.Â
NON-BEGINNER NEWCOMERS to Flametree, or students away for three months or more, who’ve done yoga, get 12 non-beginner classes (10 half price plus 2 free) for $104.50. Learn more here.
Both beginner & non-beginner packages include Women Only classes where you learn poses for each stage of a woman’s life.
A longer menopause sequence 1
(Click on the pose sketch, to enlarge it).
All of the following poses are shown in the diagrams.
- Seated Baddha Konasana- either to wall/ or chair behind
- Seated Upavistha Konasana-either to wall /or chair behind
- Adho Mukha Svanasana-head support
- Uttanasana – head support feet wider than hip width apart, toes turned in
- Prasarita Padottanasana – head support – traditionally taught for hot flushes
- Salamba Sirsasana- (active, or hanging )- Legs straight/can also do Baddha Konasana , Upavistha Konasana in Sirsasana
- Viparita Dandasana – Chair head support / if too difficult do cross Bolsters
- Janu Sirasana – head support
- Paschimottanasana -head support
- *******Some days add other forwards Bends like Ardha Baddha Padma Paschimottanasana,Triang Mukhaikapada, Paschimottanasana, Maricyasana1
- Salamba Sarvangasana -or supported /or Niralamba Sarvangasana
- Ardha Halasana
- Setu Bandha Sarvangasana /bench or bolsters(home practice)
- Viparita Karani
- Savasana
- Pranayama-Ujjayi 1 , 11 Viloma 1,11,
Shorter menopause sequence 2
(Click on the pose sketch, to enlarge it).
All of the following poses are shown in the diagrams.
On days when you feel quite exhausted, here is a shorter practice.
- Supported Savasana
- Supta Baddha Konasana -8 mins /Supta Virasana
- Matsyasana -if not possible supta Swastikasana
- Forward Virasana -head support
- Viparita Dandasana(cross bolster)
- Setu bandha Sarvangasana -8-10 mins
- Swastikasana forward -head support
- Viparita Karani/ straight legs/ feet in baddha konasana/ Upavistha Konasana
Twists, backbends and standing poses
Here are more poses drawn from my recommended Iyengar yoga sequence for menopause.
Twists are traditionally taught to replenish and stimulate the adrenals, and many women find they help with anger and low mood. Bharadvajasana 1&2, Madrichyasana 111, Supine twist, Standing Twists.
Backbends are traditionally taught to stimulate the thyroid and adrenals, and many women find them lifting when mood is low. They can be done in supported manner on days when energy is low.
Standing Poses are also worth doing. They are traditionally taught to invigorate the adrenal glands, bring energy and ease joint and muscle stiffness, and weight-bearing poses are widely recommended for bone health. The following standing poses could be done when feeling strong. Support can be used / blocks / wall / balcony rail.
- Tadasana – feet apart, toes turned in
- Tadasana feet apart raise arms palms facing each other
- Uttanasana arms folded feet apart / head can also rest on a chair
- Utthita Trikonasana
- Virabhadrasana 11
- Utthita Parsvakonasana
- Ardha Chandrasana
- Parsvottanasana
- Prasarita Padottanasana
- Parivrtta Trikonasana
- Utthita Hasta Padangusthasana 1&2
Abdominal poses / use belt so less tiring Navasana, Ardha Navasana, Supta Padangusthasana 1&2 (avoid Supta Padangusthasana 1 when menstruating)
Questions about these menopause yoga sequences
Where can I find a free yoga sequence for menopause?
Right here. This page has two free Iyengar sequences with pose sketches: a longer one for days you have energy, and a shorter one for tired days. Click a sketch to enlarge it.
How do I use the sequences at home?
Pick one sequence and work down the list in order. Click through the sketches to see each pose. Use the props named in the list, such as a chair, wall, bolsters, a bench or a head support.
Which sequence suits a tired day?
The shorter sequence 2. It is for days when you feel quite exhausted, and it starts with supported Savasana and supported poses on bolsters.
Do I need props for these sequences?
Many poses use one. The lists mention a chair, a wall, bolsters, a bench, a belt, blocks and a head support. Props let you stay in a pose quietly without strain.
Can I start these poses if I am new to yoga?
You do not have to be flexible to start yoga. Beginners often learn the poses faster in a class, where the teacher can see you and adjust the props. Flametree has beginner classes in Darwin and online.
Where can I learn these menopause poses in Darwin?
At Flametree Yoga Studio, in Woolner and Coolalinga, or live online. Newcomers get a free first class. See the beginner timetable or the beginner yoga deal.
Start yoga in your pre-menopausal stage of life, or earlier
Many women use yoga through every stage of life, including menstruation, pre-menopause and post-menopause.
My menstrual issues eased a great deal when I started yoga, and I had very few menopause issues.
FLAMETREE’S BEGINNER level classes can be joined at any time… online and in-studio. Your first class is free, and newcomers can start with 12 beginner classes (10 half price plus 2 free) for $59.50. You don’t have to be flexible to start yoga. Learn more here.Â
NON-BEGINNER NEWCOMERS to Flametree, or students away for three months or more, who’ve done yoga, get 12 non-beginner classes (10 half price plus 2 free) for $104.50. Learn more here.
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