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Yoga For Perimenopause and Menopause: Yoga For Female Hormone Balance

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga For Perimenopause and Menopause: Yoga For Female Hormone Balance: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Bound Angle Pose Blocks (Baddha Konasana Blocks)
    A. Begin by sitting in Bound Angle Pose with support for the knees with blocks. Keeping the back straight, be seated here for about 12 deep slow breaths.

    B. After sitting in this pose for 12 breaths, start flapping the thighs and knees while still holding the feet in your palms.

    C. Remove the blocks and flap the knees for about 20 rounds with continuous conscious breathing. Making sure the entire lower body from the hips are loose.

    D. Baddha Konasana along with the flapping of the thighs improves the blood circulation and loosens up the inner thigh muscles.
  • Bound Angle Forward Bend (Baddha Konasana Uttanasana)
    A. Release from the flapping of the thighs and knees and go froward with the upper torso reaching for the floor with arms stretched out in front, as you exhale.

    B. Remain in this forward bend pose for about 10 breaths and watch for the stretch at the lower back and the inner thighs.

    C. With Baddha Konasana Uttanasana, the lower back gets massaged helping with the proper functioning of the internal organs and mainly with the pelvic muscles.
  • Seated Forward Bend Pose (Paschimottanasana)
    A. Release from Baddha Konasana Uttanasana and stretch the legs out in front of you seated in Dandasana, taking a few breaths.

    B. Inhale raise the arms above your shoulders and as you exhale, go forward with the torso pressing the tummy first, then the chest and then the face towards the thighs and knee respectively.

    C. With complete exhalation, stretch forward and interlock the fingers behind the feet and reach for the knees with your forehead.

    D. Remain here for about 10 long breaths, as compressing the chest and the abdomen in the forward bend may cause the breath to be small and short.

    E. With every exhalation move forward with the entire back stretching from the lower back.

    F. Paschimottanasana, helps to reduce the tightness around the hamstrings and the calves, which could be one of the symptoms of Menopause. Cramps caused with Menopause can be reduced with the practice of the pose. To some extent the stiffness around the lower back will be relieved if it is not very sever.
  • Twisted Pose (Vakrasana)
    A. Moving from Paschimottansasana, where the lower back and the legs have opened up, a massage of the lower abdomen plays a great role for keeping the functioning of the ovaries right.

    B. Inhale and place the right foot close to the outside of the left thigh, bending at the knee. As you exhale bring the outside of your left elbow and place the arm close to the right knee trying to hold the right foot with the left hand.

    C. Twisting the upper body towards the right, place the right palm on the floor behind you close to your hips and turn the neck and face back as you exhale.

    D. Feel the deep stretch with the twist at the sides of the lower back and the lower abdomen. As you exhale turn deeper backwards grabbing the the foot with your left hand, while pushing the right knee deeper inside.

    E. Remain in this pose for about 8 breaths and ensure the back is straight and take slow deep breaths.

    F. Improving the digestive system with the practice of this pose is essential to fight symptoms related to Menopause. Sometimes indigestion aggravates the symptoms of Menopause. The Thyroid Glands are activated here ensuring a balance with the hormone level in the body.
  • Twisted Pose (Vakrasana)
    A. Release and stretch the legs out in front of you and relax.

    B. Inhale and place the left foot close to the outside of the right thigh and twisting the right elbow, place the outside of the right elbow close to the left knee and grab the left foot with the right hand.

    C. Exhale and twist the upper body towards the left and place the left hand on the floor behind you and gaze behind.

    D. Remain here for about 8 breaths and go deeper with the stretch as you exhale.
  • Thunderbolt Pose (Vajrasana)
    A. Releasing from Vakrasana, sit in Vajrasana and take a few breaths of say 6 to relax the back and the legs.

    B. Vajrasana helps to improve digestion and the practice of this pose can be done after every meal to help in easy digestion of food.
  • Cat Cow Pose (Bitilasana Marjaryasana)
    A. Come on your knees and place the palms on the floor, ensuring the distance between the palms and the knees are same and aligned.

    B. The practice of Bitilasana Marjaryasana or the Cat Cow Pose, helps to remove stiffness around the entire back and plays a great role of improving digestion. It also massages the reproductive organs which helps to ease the symptoms of pain and cramps during Menopause.

    C. As you inhale raise the neck up bringing the chest out and taking the spine inwards and throwing the tail bone out completely.

    D. And as you exhale, pull the shoulder blades apart and throw the face in bringing the chin down and in. Using the strength of the shoulders and the wrists, the spine moves inwards and outwards with the movement of the breath.

    E. Practice this pose with 12 rounds of inhalation and exhalation. Watch for the stretch at the lower abdomen and ensure the tummy is pulled in deep for better massage of the internal organs.

    F. One could use blankets below the knees and the palms for better support if one finds it difficult to hold in this pose longer.
  • Downward Facing Dog Pose (Adho Mukha Svanasana)
    A. From Cat Cow Pose, lift your knees of the floor and go into the Downward Facing Dog Pose.

    B. As you inhale raise the knees of the floor and as you exhale bring the head deep inside stretching the arms out completely along with your legs.

    C. Adho Mukha Svanasana, brings an overall awakening to the entire body. This pose is most certainly considered beneficial to women, while keeping the uterus well toned.

    D. Remain with the tail bone raised up and with the tightening of the shoulders press the head deep in for a count of 8 breaths, going deeper with every exhalation.

    E. Watch for the stretch at the calves and the hamstrings and ensure the tummy is pulled deep in, which will also help in the improving of the digestive system. Relax the wrists and do put all the body weight on the arms and wrists.

    F. The heaviness of the body due to Menopause will reduce with the practice of Adho Mukha Svanasana.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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