Clear Menopause Brain Fog #2 - with Eagle Pose | Yoga for Menopause

This is the second in our breakdown of some of the best short practices to help you clear your menopause brain fog.

I know firsthand how unsettling it feels when your mind suddenly turns foggy - when you’re at work, with the family, or just trying to get through the day. Menopause can blur your focus and steal your spark in ways you never saw coming.

But please know this: gentle yoga can help. It’s helped me through some of my foggiest moments, and I see it help every single woman who shows up in my classes - online and in person.

Our Eagle Pose practice (Garudasana) is designed to release tension in the shoulders and upper back, improve circulation, and reset mental clarity - helping to combat menopause brain fog in just a few minutes a day.

Why Eagle Pose Helps Brain Fog During Menopause

Menopause can cause tension in the upper back and shoulders, limiting circulation and contributing to mental fatigue. Eagle Pose:

• Opens tight shoulders and upper back

• Improves posture

• Stimulates circulation to support focus

• Calms the nervous system through mindful breath

  
  

Regular practice can help release stress and improve clarity.

Step-by-Step: Eagle Pose Practice

Full Eagle Pose (Optional for More Challenge)

1. Stand with feet hip-width apart.

2. Cross one leg over the other, bend knees slightly.

3. Wrap arms in Eagle Arms position.

4. Hold for 5–10 breaths, switch sides.

   
   

Benefits: Improves balance, strengthens legs, and stimulates mind-body connection.

Eagle Pose can help you cut through the menopause brain fog

Eagle Arms (Garudasana Arms)

Eagle Arms help open tight shoulders and upper back, areas that commonly store tension during menopause.

How to do it:

1. Sit or stand comfortably.

2. Cross your right arm under your left at the elbows and bring palms to touch (or as close as possible).

3. Lift elbows slightly, stretch the shoulders, and take 5–10 slow breaths.

4. Switch sides.

   
   

Benefits: Releases shoulder tension, improves posture, and enhances focus.

Tips for Maximum Brain Fog Relief

• Practice slowly and mindfully, coordinating movement with breath.

• Do daily for best results - even 3–5 minutes helps.

• Combine with gentle seated breathwork for deeper clarity.

Try It Today

Part of our Brain Fog Series | Yoga for Menopause, this Eagle Pose practice supports clearer thinking, calmness, and renewed energy. You can watch more of them on our YouTube channel here.

OR.....this is the best bit - you can join my ongoing Yoga for Menopause weekly classes online with our 30 day for free offer. Why do we do 30 days for free? Because I know that's how long it will take for you to benefit from the practice - you'll then love it because of the difference it can make to your life.

✨ Get 30 days free at YogaForMenopause.com.au and explore more gentle practices to support your mind, body, and overall menopause wellbeing. Read some of the reviews we have from our members - it's a complete game changer. You shouldn't have to go through this alone.

Yours in yoga,

Daniella x