Hot flushes can feel overwhelming, but yoga offers a gentle, evidence-based way to manage this common menopause symptom. Research shows yoga significantly improves menopausal symptoms whilst reducing anxiety and improving sleep quality (Cramer et al., 2012; Wang et al., 2024). Best of all, these poses can be practised anywhere, anytime you need relief.
Yoga works by decreasing arousal in your autonomic nervous system, which helps regulate temperature control (Vaze & Joshi, 2010). When experiencing hot flushes, your thermoregulatory zone narrows, making you more sensitive to temperature changes. Yoga helps widen this zone whilst calming your nervous system and reducing stress hormones.
These gentle poses are specifically chosen for their cooling and calming effects. You can practise them individually when a hot flush strikes, or flow through the entire sequence for deeper relief. Each pose works to activate your parasympathetic nervous system, the body's natural cooling and relaxation response. Listen to your body and modify as needed, comfort is key.
Kneel, sit back on your heels, and fold forward with arms extended. This restorative pose calms your nervous system and activates the parasympathetic response, reducing stress and heat.
Lie with legs extended up a wall. This pose reverses blood flow and provides instant cooling relief. Hold for 5-10 minutes with slow, deep breathing. Excellent before bed for better sleep.
Lie on your back, bend knees, and lift hips. Place a block under your sacrum. This gentle backbend opens your chest and improves circulation whilst calming hot flushes.
Lie back with feet together and knees falling open. This pose opens your chest and hips whilst promoting deep relaxation and cooling your core temperature.
Sit with legs extended and fold forward from your hips. This calming pose reduces stress hormones and soothes your nervous system by compressing your abdomen and slowing your heart rate.
Lie flat on your back, arms at sides, palms up. Spend 5 minutes here, visualising heat flowing out with each exhale. This allows your body to integrate the practice benefits.
Breathwork is perhaps your most powerful tool for managing hot flushes. Research shows pranayama significantly decreases anxiety and modulates brain regions involved in emotional processing (Santaella et al., 2020).
Try these techniques:
Cooling Breath (Nature's Air Conditioning): Sit comfortably with your spine straight, roll your tongue, inhale through it, exhale through your nose
Humming Bee Breath (The Anxiety Reducer): Sit with your eyes closed and place your index fingers gently on the cartilage between your cheeks and ears. Take a deep breath in through your nose, then as you exhale, press gently on the cartilage and make a high-pitched humming sound like a bee, keeping your mouth closed and focusing on the vibration in your head.
4-7-8 Breathing (The Quick Reset): Sit or lie down comfortably and place the tip of your tongue against the ridge behind your upper front teeth. Exhale completely through your mouth with a whoosh sound, then close your mouth and inhale quietly through your nose for 4 counts. Hold your breath for 7 counts, then exhale completely through your mouth for 8 counts with a whoosh sound. This completes one cycle.
As spring arrives in Australia, practising outdoors offers additional benefits. Fresh air naturally cools your body whilst sunlight supports vitamin D production for bone health. Try your garden in early morning or cooler evening hours.
Look for gentle, restorative, or yin yoga classes focusing on slower movements. Many studios now offer menopause-specific classes. Online options give you flexibility to practise at home where you can control temperature and take breaks as needed.
Managing hot flushes doesn't have to mean relying solely on medication or simply enduring discomfort. The evidence is clear: yoga provides a scientifically-supported, holistic approach to reducing vasomotor symptoms whilst improving your overall wellbeing during menopause (Cramer et al., 2012; Wang et al., 2024). By incorporating these cooling poses and breathwork techniques into your daily routine, you're not just addressing hot flushes, you're nurturing your nervous system, improving sleep quality, and reducing anxiety.
Looking for more support with your menopause symptoms? Book a gap-free bulk-billed doctor consult with the Australian Menopause Centre (powered by Emsee) to discover our holistic treatment pathways. We're here to support you through every aspect of your menopause journey.
Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2012). Effectiveness of yoga for menopausal symptoms: A systematic review and meta-analysis of randomized controlled trials. Evidence-Based Complementary and Alternative Medicine, 2012, 863905.
Joshi, S., Khandwe, R., Bapat, D., & Deshmukh, U. (2011). Effect of Bhramari pranayama on menopausal women. Journal of Basic and Clinical Applied Health Sciences.
Newton, K. M., Reed, S. D., Guthrie, K. A., Sherman, K. J., Booth-LaForce, C., Caan, B., Sternfeld, B., Carpenter, J. S., Freeman, E. W., Cohen, L. S., Joffe, H., Reed, S. S., Anderson, G. L., & LaCroix, A. Z. (2014). Efficacy of yoga for vasomotor symptoms: A randomized controlled trial. Menopause, 21(3), 243-245.
Santaella, D. F., Devesa, C. R., Rojo, M. R., Amato, M. B., Drager, L. F., Casali, K. R., Poyares, D., & Lorenzi-Filho, G. (2020). Effects of yoga respiratory practice (Bhastrika pranayama) on anxiety, affect, and brain functional connectivity and activity: A randomized controlled trial. Frontiers in Psychiatry, 11, 467.
Vaze, N., & Joshi, S. (2010). Yoga and menopausal transition. Journal of Midlife Health, 1(2), 56-58.
Wang, H., Liu, Y., Kwok, J. Y., Xu, F., Li, R., Tang, J., Tang, S., & Sun, M. (2024). The effectiveness of yoga on menopausal symptoms: A systematic review and meta-analysis of randomized controlled trials. International Journal of Nursing Studies, 161, 104928.