Midlife Morning Sadhana That Supports Your Hormones

Midlife is a sacred initiation—a time when your body, mind, and spirit begin asking for a new kind of attention. The hormonal shifts that come with perimenopause and menopause can bring a range of symptoms: disrupted sleep, mood swings, anxiety, hot flashes, brain fog, and fatigue. But they also bring an invitation: to slow down, to listen inward, and to realign your daily rhythms with your evolving needs.

One of the most supportive ways to meet this transition is by creating a morning sadhana—a daily spiritual yoga practice—that nourishes your nervous system, balances your hormones, and strengthens your connection to self.

The morning hours are especially potent. Cortisol, our main stress hormone, naturally peaks early in the day. In balance, this gives us the energy to rise and move into action. But for many midlife women, cortisol patterns become erratic—either spiking too high (hello, anxiety!) or dropping too low (cue the morning exhaustion). A consistent, grounding morning practice helps reset this rhythm.

When you begin the day consciously—with intention, breath, and movement—you signal to your body: You are safe. You are supported. This alone helps regulate hormones like cortisol, estrogen, and progesterone, and supports the endocrine system as a whole.