5 Cooling & Restorative Yoga Poses For Sweet Hot Flash Relief

Better Body’s Guide to Manage Hot Flashes Naturally!

Hot Flashes — the most outfit-ruining, sweaty, irritating symptom women have to endure during menopause.

You might wonder, how exactly does your body turn into a hot potato without a moment’s notice.

Well, the culprit is estrogen imbalance.

Your estrogen level is closely linked to your hypothalamus — your internal thermostat. When your estrogen levels drop, it becomes extra sensitive to temperature changes.

When it thinks your body is too warm, it tries to cool you down with the only way it knows how, by making you sweat.

If you want to stay calm, cool and collected throughout menopause, take part in our 21-day Challenge for Natural Hot Flash Relief!

This week, we will be sharing Cooling & Restorative Yoga Poses for managing hot flashes.

Can yoga help menopause symptoms?

Yes, they sure can!

If you are experiencing any of the symptoms of perimenopause or menopause, certain yoga poses and practices can be wonderful tools.

There are so many poses that help with restoring your body’s function, including cooling and restorative poses can help provide hot flash relief.

So if you’re setting up a yoga routine, why not take some inspiration from these yoga poses to help soothe the nervous system and balance hormones:

Pose #1: Reclining Bound Angle Pose

This pose relaxes the whole front body and loosens the belly, chest and pelvic area of constriction. It soothes & calms the body — very helpful for hot flashes and stress.

• Place yourself in the middle of your mat, bend your knees and place the feet flat.
• Lie down on your back, flat on the mat, or over a bolster lengthways from your tailbone for support.
• From here, slowly let your knees fall out to either side and press the bottom of your feet together.
• Find the most comfortable position by moving the heels either closer or further from your body.
• Let your arms rest by your sides with the palms facing up.

Pose #2: Bridge Pose

This pose helps calm the nervous system & increase circulation, relieving any frustrations and heat you have.

• Find a couple of folded blankets or a bolster and place them under your hips against the wall.
• In one movement, lie down with your head and shoulders on the ground, hips on the bolster or blankets and swing your legs up against the wall.
• If the pose feels tight and uncomfortable, try moving further from the wall before you swing your legs up.
• Once comfortable, tuck your chin slightly towards the chest and let your arms rest by your sides with the palms facing up.

Pose #3: Standing Forward Bend

A standing forward bend is a universal stretch, and helps relieve any tension you have dealing with hot flashes.

• With your legs shoulder-width apart, standing up straight, start folding forward slowly from the hips keeping both the legs and torso straight.
• If you feel your spine rounding, try putting a small bend in the knees.
• Bend down and try to touch your fingertips or palms to the ground in front of your feet.
• Relax and let your head drop, but try to keep the spine neutral and chest open.

Pose #4: Bridge Pose

Similar to Reclining Bound Angle, this pose opens up the front body and improves blood flow. Additionally, it stimulates the hormonal glands, which in turn help balance the hormonal fluctuations caused by menopause.

• Lying flat on your back, bend your knees and place your feet on the mat with your heels close to your butt as close as possible.
• With your arms along your sides, press your palms into the mat and while making sure your knees stay over your feet, start to lift your hips up.
• With your arms on the mat, supporting you, roll your shoulders back and open up your chest.
• Keep lifting through the hips and sternum until your thighs are parallel to the mat and ground.
• Keep the neck soft and gaze straight.

Tip: If this pose is too strenuous, support your back with a yoga brick, or propped up on a yoga bolsters or folded blanket.

Pose #5: Supine Twist

This simple reclining twist increases blood flow to the kidneys and helps nourish and support the adrenal glands, which can be taxed by stress.

• Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee.
• Exhale drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right finger tips.
• Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knee down, so you do not have to use any effort in this posture.
• Breathe and hold for 30 seconds to 1 minute.
• To release: inhale and roll the hips back to the floor, and exhale the leg back down to the floor.
• Repeat on the other side.

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