Why Menopause Might be The Optimal Time to Start Qigong

I am often asked if QiGong exercises and the theory apply to women who have reached menopause. My answer is a resounding yes!

This major life transition is described in Chinese Medicine as the third of the Three Golden Opportunities in a woman’s life (the other two being puberty and pregnancy) It is regarded as a transformational period where we can reframe and recreate the ‘real self’. It also marks the beginning of a spiritual age when women shift from matriarchs to wise women, focusing more on the soul than the physical body. The essence of life becomes living fully in the present moment.

During this shift, the heart has the potential to open more deeply than ever before. As energy and the mind become more Yin, meditation becomes more accessible, encouraging deeper self-reflection. The Shen (spirit) becomes more stable with age, especially when supported by consistent self-cultivation practices like QiGong.

In contrast, the Shen is in a more Yang state during youth—lively and emotionally dynamic. Teaching mindfulness meditation for the past decade, I've observed many younger women struggling with longer practices. Initially, as a teacher, I felt frustrated by their challenges, but now I approach these situations with compassion, understanding the natural energetic differences across life stages.

As you age, your QiGong practice should naturally shift from a Yang-focused approach to a more Yin-focused one. Younger women often benefit from dynamic physical movements combined with Nei Gong (internal energy work) and Nei Dan (seated meditation). As women grow older, stillness and deeper internal practices like Shen Gong (spirit work) become more beneficial.

Shen Gong is a lesser-known stream of Daoist tradition… It is the skill of the Self. It’s essentially knowing and developing who you are. I see this as highly valuable for women in the menopause transition as many of us find ourselves asking questions like:

Who am I? What is essential in my life? What can I give up? What must I keep? How can I share what I’ve learned?

This year I started studying under Melbourne-based teacher Nicole Lee to deepen my understanding of Shen Gong so that I can more deeply serve women in my community.

In Shen Gong practices we work on understanding and evolving our psyche through the awareness of our tendencies, triggers, traumas, and emotions. We do this through conscious self-development, somatic embodiment, and bringing the unconscious parts of ourselves to light.

The key is learning to listen deeply to your body's and mind's needs, discerning what practices will offer the most benefit at each stage of life. It is beautifully summed up in
the Dao de Jing - With Regards to Practice Verse 29

“…
Grip hard and expect loss.
The sage knows when to seek progress and when to simply follow nature.
Sometimes her breathing is forceful,
Sometimes it is natural.
Sometimes she creates expansion,
Sometimes she simply succumbs.
…”.

Clarissa xx