Clear Menopause Brain Fog #1 - with Cat–Cow & Eagle Arms

This is me in my favourite place to practice, on the rocks in Coogee, NSW.

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

I know personally how bad it can feel to be mentally foggy, scattered, or low on energy while at work or with the family. Menopause can bring unexpected changes in focus and clarity, but I can assure you - gentle yoga can help. It really helped me and it helps everyone of the ladies that comes to my classes - online and in person.

Our Cat–Cow and Eagle Arms practice is designed specifically for women experiencing menopause brain fog. It improves circulation, releases tension, and boosts mental clarity in just a few minutes - practice it everyday and it will work wonders.

Why Yoga Helps Brain Fog During Menopause

During perimenopause and menopause, hormonal changes can affect the nervous system and blood flow to the brain, contributing to that “foggy” feeling. Yoga helps by:

• Increasing circulation to the spine and upper body

• Releasing tension in the neck, shoulders, and upper back

• Supporting nervous system balance through mindful breath

• Encouraging focus and calm with simple, repeated movements

  
  

Even a short daily practice can help reset mental clarity and give you more energy to tackle your day. The biggest misconception is that yoga has to last for an hour - it doesn't it just works better when you practice it regularly because you get better at it.

Step-by-Step: Cat–Cow & Eagle Arms Practice

Cat–Cow Pose (Marjaryasana & Bitilasana)

If you've done any yoga at all then you will have started with the Cat–Cow. It's a gentle spine-mobilising flow that warms up the back and releases tension. Don't be put off that it's basic - it's everywhere because it works and is a beautiful thing to do everyday.

Seated Cat Cow - clear your menopause brain fog

How to do it:

1. Begin on your hands and knees in a tabletop position.

2. Inhale, arch your back, lifting your chest and tailbone toward the ceiling (Cow).

3. Exhale, round your spine, tucking your chin and tailbone (Cat).

4. Repeat 5–10 times, coordinating breath with movement.

   
   

Benefits: Improves spinal circulation, relieves stiffness, and signals safety to the nervous system. Really let yourself go with the breathing - it's this that will help no end.

Eagle Arms (Garudasana Arms)

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

Eagle Arms cuts through menopause brain fog

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

• Move slowly and mindfully, linking breath to each movement.

• Practice daily, even if just for 3–5 minutes.

• Combine with gentle seated breathing exercises to enhance mental clarity.

• Make sure your environment is calm and distraction-free.

Try It Today

This Cat–Cow and Eagle Arms practice is part of our Brain Fog Series designed to help women experiencing menopause feel clearer, calmer, and more energised. 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