Spotlight on Yoga for Menopause with Caroline Butler

In our series of Spotlights, afterYoga for Skaters, Yoga for addictions, Yoga for Runners, Desk Yoga, Yoga for Cancer, we are now talking to Caroline Butler who specialises in Menopause Yoga in London.

Could you let us know the journey that brought you to teaching yoga for Menopause?

As I hit my mid forties and we entered lockdown I experienced a reckoning as stress and isolation combined with undiagnosed perimenopausal symptoms meant my anxiety and other symptoms spiralled. As we came out of that difficult time, I started to piece together what was really going on for me –and for many of my friends.

I had always been aware Yoga could be used to manage energy levels and to support me in times of for example anxiety or fatigue–if tailored to how I was feeling. I stumbled across Petra Coveney’s Menopause Yoga book and knew I would personally benefit from her training but also that this could be a great way to support others. I learnt so much more about myself and this often misunderstood transition –both physically and emotionally and learnt some practical tools to support myself and others.

My classes and workshops, both online and in person, are built around specific themes or symptoms, but I also encourage women to explore a broader, overarching perspective: self-knowledge and self-awareness. This deeper awareness not only aids in managing symptoms but also helps us understand what we need beyond the mat to support our well-being.

What are the main symptoms of menopause, when do you know you should go to a Yoga for Menopause class?

Menopause officially starts 12 months after your last period, but it’s often in perimenopause—the lead-up—that symptoms begin. While hot flushes and emotional changes are well known, other common symptoms include:

a) Disrupted sleep
b) Anxiety or low mood
c) Brain fog
d) Recurring UTIs
e) Persistent fatigue

However, many women may not realise they are in perimenopause as symptoms can vary widely. There are over 50 recorded symptoms, and because oestrogen receptors are present throughout the body, this transition affects the whole system. It can look different for each woman, with symptoms ranging from joint pain and dry skin to hair loss and tinnitus. For many, symptoms can persist even after menopause too.

Yoga can be a powerful tool for managing stress, which, as we know, is both a symptom of and contributor to many of our menopause symptoms. While it's not a magic fix, yoga can offer valuable support, providing practical techniques to help us navigate moments of heat, overwhelm, or fatigue. And by reducing stress, we can ease some of the intensity of these experiences and find a greater sense of balance.

What are the main benefits of practising yoga when going through Menopause?

Yoga can be incredibly helpful in managing menopause symptoms, especially when tailored to your own symptoms.

Cooling techniques: Breathwork and restorative poses can help reduce the intensity of hot flashes, and these techniques can be applied off the mat to manage symptoms throughout the day.

Calming the nervous system: Gentle breathing and relaxation practices promote better sleep and ease insomnia or restlessness.

Grounding practices: Tailored sequences can help alleviate anxiety, feelings of overwhelm, and tension, providing emotional balance.

Stress management: Nearly all menopause symptoms are worsened by stress. As hormonal changes increase stress levels, stress, in turn, amplifies symptoms. Yoga’s ability to reduce stress can be highly beneficial during this time.

While yoga won't make symptoms disappear they can be supportive on many levels during this time. I offer different classes designed with your needs in mind,

My in person workshops are also designed to help women off the mat–helping them to recognise their own experience and what they might do to support themselves, where they can. Connecting with other women, going through the same experiences can also be a great comfort to many.

Are there any precautions when practising yoga while going through Menopause?

While there are no one-size-fits-all precautions—since menopause affects everyone differently, and symptoms can change from day to day—here are a few things to keep in mind:

Listen to your body: Energy levels can fluctuate, so adapt your practice to how you feel. Avoid pushing yourself too hard and allow time for rest when needed.

Joint care: Hormonal changes can lead to stiffness or discomfort in the joints. Opt for gentle, low-impact poses and modify movements if necessary to protect your joints.

Avoid overheating: Hot flashes are common during menopause, so it’s best to practise in a cool, well-ventilated space. Avoid hot yoga or intense sequences that could trigger or worsen them. Inversions can be tough at this time –aim for gentle ones.

Mind bone health: Lower oestrogen levels can decrease bone density, so be mindful of poses that put too much strain on bones, especially if you have osteoporosis or a higher risk of fractures. If that’s you, being mindful of your back, wrists and knees is a good idea.

I would flag any of this to your teacher at the beginning of the class.

Can you give us examples of recommended poses for the different conditions resulting from Menopause?

There are a couple of cooling breath pranayama that are really helpful for women in the middle of a hot flush– that they can add to their tool box for management for example: funnel breath (sitali), smiling teeth breath (sitkari) or straw breath (kaki). And some restorative poses that helps to release heat in the body..

For those experiencing anxiety or low mood we can work with that energy to ground them and those feeling a surge of hot emotions often a Yin practice, with the right approach, can help.

What about the Yoga for Menopause teacher training course you took, how did you select it, what are the topics covered, would you recommend it?

I’m not aware of any other Yoga Alliance accredited course than Petra Coveney’s she wrote the book (literally) on Menopause Yoga. She is an incredibly experienced and compassionate teacher with a passion for supporting women through this stage.

Resources: https://zoe.com/menoscale