Clear Menopause Brain Fog #3 - with Fish Pose | Yoga for Menopause

This is the third in our breakdown of some of the best short practices to help you clear your menopause brain fog. Have you tried the others? You should subscribe to our blog to get regular videos - or MUCH, MUCH better you should subscribe to Second Spring members.

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We have weekly yoga for menopause flows that combine the best practices into the most beautifully relaxing half hours you'll have all week. And they will help with all sorts of menopause symptoms including brain fog, insomnia, meno-rage, hot flashes and anxiety.

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Why Fish Pose Helps Brain Fog During Menopause

Feeling mentally foggy, unfocused, or just not quite “yourself”? You’re not alone -menopause brain fog is one of the most common (and frustrating) symptoms women talk to me about. That feeling of being scattered or blank can creep into your workday, your conversations, and even the simplest tasks.

✨ If you’re looking for something simple and effective to help bring back clarity, Fish Pose is a beautiful practice to try.

Fish Pose (Matsyasana) works beautifully with brain fog because it:

• Opens the chest, allowing deeper, fuller breaths

• Increases circulation to the upper body and head

• Reverses slouched posture from long hours at desks or screens

• Stimulates energy flow and helps shake off that “sluggish” feeling

• Creates space across the collarbones for better oxygen uptake

  
  

It’s simple, gentle, and deeply restorative - exactly what the menopausal nervous system needs.

Step-by-Step: Fish Pose Practice

Brain fog often shows up during perimenopause and menopause because of normal hormonal shifts. As oestrogen fluctuates, it affects your nervous system, memory processing, and even how much oxygen is delivered to your brain. Add stress, shallow breathing, and physical tension, and it’s no wonder your mind feels heavy or slow.

Below is the adapted, menopause-friendly version of Fish Pose we use in class - supported, spacious, and calming.

Setting Up the Pose

You’ll need:

• A yoga block, bolster, or a rolled-up blanket

• A quiet spot where you can lie comfortably

• Optional: a second blanket for under your head

To begin:

1. Sit on your mat with your block or bolster behind you, positioned horizontally.

2. Gently lower yourself down so the support sits underneath the shoulder blades.

3. Let your arms fall out to the sides, palms up.

4. Keep your knees bent or extend your legs - whichever feels better.

This version is soft, gentle, and completely accessible - the goal is ease, not intensity.

Coming Out of the Pose

1. Bend your knees if they’re extended.

2. Roll gently onto one side.

3. Press yourself up slowly, keeping the chest open.

   
   

Notice how you feel - most women describe a sense of lightness and renewed clarity as soon as they sit up.

Fish Pose can help you cut through the menopause brain fog

Why Chest Opening Helps Brain Fog

Many women don’t realise how much posture affects brain clarity. When your shoulders round forward - especially during stress, computer work, or fatigue - your breathing becomes shallow.

Shallow breath = less oxygen

Less oxygen = tired brain

A simple chest opener like Fish Pose:

• Encourages full, diaphragmatic breathing

• Increases oxygen-rich blood to the brain

• Reduces sympathetic (stress) activation

• Helps lift mood and energy

Even just a few minutes a day can have a noticeable impact on the heaviness and mental “slowness” that often accompanies menopause brain fog.

Pair Fish Pose with Breathwork for Even Better Results

If you want to amplify the clarity-boosting effects, try adding a simple breathing practice while you’re in the pose:

4–4 Breathing

1. Inhale for a slow count of 4

2. Exhale for a slow count of 4

3. Repeat for 1–2 minutes

This pattern helps regulate the nervous system and supports steadier focus.

Soft Belly Breathing

Place one hand on your belly and let it rise and fall gently.This signals safety to your system - perfect for moments of overwhelm or fogginess.

Do fish suffer from brain fog? Maybe that's why they have a 2 second memory!

When to Use Fish Pose for Brain Fog

One of the things I love about this pose is how versatile it is. Women in my classes often use it:

• First thing in the morning to shake off heaviness

• Mid-afternoon when energy drops

• Before meetings or tasks that require focus

• In the evening to release tension

• Anytime the mind feels scattered or cloudy

It only takes a few minutes and can easily become your “reset button.”

A Personal Note

I know personally how disorienting brain fog can feel. You're fully capable - yet your mind feels like it’s wrapped in cotton. When I first experienced it, it was unsettling. Fish Pose became one of the quickest, most soothing ways to bring myself back into the room. I’ve shared it with hundreds of women in class, and it helps them too - reliably, gently, every time.

Try Fish Pose Today

If you’re navigating menopause brain fog, this simple practice is a powerful place to start. It’s gentle, grounding, and incredibly effective for creating space and clarity in both body and mind.

Part of our Brain Fog Series | Yoga for Menopause, this Fish 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