Menopause Is a Transition, Not a Crisis: Insights by Reena Maharjan

Expert Tips
Life Style
The Buzz Nepal
January 25 , 2026

Menopause is often spoken about in hushed tones or framed as something to “get through.” But in reality, menopause is a natural biological phase in a woman’s life, not a disease and not a decline.

It occurs when menstruation permanently stops as the ovaries gradually reduce the production of estrogen and progesterone. Menopause is officially diagnosed after 12 consecutive months without a menstrual period.

Globally, menopause usually occurs between the ages of 45 and 55, most commonly around 48–52. And while the physical changes are real, the deeper story of menopause is one of transition, maturity, and embodied wisdom.

The Three Phases of Menopause

Menopause isn’t a single moment, it’s a journey that unfolds in stages:

Perimenopause – the preparatory phase, where hormonal shifts begin
Menopause – the transition point
Post-menopause – the new normal

Each phase brings its own physical sensations, emotional shifts, and opportunities for self-awareness.

Why Preparation Should Start Earlier Than You Think

Ideally, preparation for menopause begins in your mid-30s.

Why so early? Because hormonal changes often start years before periods stop. When the body is supported early through yoga, lifestyle awareness, and nervous system care, the intensity of menopausal symptoms can often be reduced. Just as importantly, emotional resilience and mental stability are built gradually over time.

Preparation isn’t about fear. It’s about support.

Common Changes During Menopause

Every woman experience menopause differently, but certain changes are common.

Physical Changes

Hot flashes and night sweats, weight gain (especially around the abdomen), joint stiffness, muscle loss, fatigue, vaginal dryness, and reduced bone density are frequently reported.

Emotional and Cognitive Changes

Mood swings, anxiety or irritability, brain fog, forgetfulness, and sleep disturbances can also arise. Reena shares,“Vata and Pitta imbalances tend to increase during this phase, making menopause a time when yoga becomes especially supportive.”

How Yoga Supports the Menopausal Transition

Yoga doesn’t stop menopause rather it helps you move through it with awareness, balance, and grace. During this phase, yoga supports internal harmony by helping maintain bone density, preserving muscle strength and flexibility, and improving digestion and sleep quality.

Gentle, supportive postures such as Supta Baddha Konasana for hormonal balance, Setu Bandhasana to support thyroid and adrenal health, Viparita Karani to calm the nervous system, Malasana for pelvic health, and Balasana for deep rest can be especially beneficial.

Rather than high-intensity or power-based practices, slow and sustained holds allow the body and nervous system to feel supported and at ease.

Menopause Is Also a Nervous System Shift

Hormonal changes strongly influence the nervous system, which is why breathwork and relaxation are essential, not optional.

Practices such as Nadi Shodhana, Bhramari Pranayama, cooling breath techniques like Sheetali and Sheetkari, Yoga Nidra, and gentle body-based meditation help regulate mood swings, hot flashes, emotional overwhelm, and sleep disruptions.

When the nervous system feels safe, the body adapts more easily.

The Inner Shift We Don’t Talk About Enough

Beyond the physical changes, menopause marks a powerful mental and spiritual transition.

“Energy gradually moves from rajas, the phase of outward activity and constant doing toward sattva, a state of clarity, wisdom, and inner steadiness.” says Reena. This stage of life often invites deeper self-reflection, clearer boundaries, and a stronger sense of self-authority.

Practices such as Svadhyaya (self-study and journaling), conscious breathwork, and acceptance-based mindfulness help support this inward turn.

“Menopause isn’t a loss of identity, it’s a refinement of it.”

Lifestyle and Yogic Diet Support

Warm, nourishing meals are easier for the body to digest during this phase. Healthy fats such as ghee, nuts, and seeds support hormonal balance, while adequate protein helps maintain muscle and bone health.

Limiting excessive caffeine and spicy foods can prevent aggravation of Pitta, while staying hydrated and replenishing minerals becomes increasingly important. More than eating less, mindful eating becomes essential.

Important Guidelines for Yoga Practitioners

During menopause, it’s important to avoid excessive heat-building practices. Intense Kapalbhati may need to be reduced if hot flashes increase, and inversions should be modified if dizziness occurs. Above all, emphasis should be placed on rest, recovery, and nervous system care.

In many ways, listening closely to the body becomes the real yoga. With conscious preparation and ongoing support, the post-menopausal phase often unfolds as a time of steadier energy, emotional clarity, and renewed creativity. Many women report feeling more grounded, confident, and authentically themselves than ever before.

“Menopause is not the end of youth, it is the beginning of embodied wisdom.” Says Reena Maharjan.

About the Author

Reena Maharjan is a passionate yoga educator with over 10 years of practice and 8 years of teaching experience. She is a 500-hour certified instructor trained in Nepal and India. Also certified in prenatal/postpartum yoga and mat Pilates, she blends ancient wisdom with mindful movement.

Instagram: yogawith_reena

For more yoga tips like this, stay tuned to The Buzz Nepal, where true wellness begins with real journeys.