Yoga combines movement, breathing and focused attention. It comes in many styles, from gentle and restorative to fast and athletic.
What the evidence supports
- Stress and mood. Studies suggest yoga can reduce stress and anxiety and improve mood.
- Sleep. Some trials report improved sleep quality.
- Flexibility and balance, which become more important with age.
- Back pain. Yoga is among the approaches recommended for chronic low back pain.
What it doesn’t reliably do
For hot flashes specifically, trials haven’t shown consistent benefit, and The Menopause Society doesn’t recommend yoga as a hot flash treatment. Gentle styles also aren’t a substitute for strength training when it comes to muscle and bone.
Getting started
- Choose a beginner or gentle class with a qualified teacher.
- Tell the teacher about injuries or conditions such as osteoporosis — some deep forward bends and twists may need modifying.
- Don’t force poses; discomfort is fine, pain isn’t.
- Two or three sessions a week builds benefits over time.
Yoga works best as part of a broader routine that also includes strength and aerobic exercise.