Yoga to Relieve Hot Flashes and Night Sweats

It comes out of nowhere. You’re walking through the grocery store when, all of a sudden, your heart starts racing and your insides feel like a furnace. Or you wake up, soaked in sweat, in the middle of the night.

Sound familiar?

Nearly three-quarters of North American women experience hot flashes or night sweats during their journey through menopause. There are plenty of things you can do to ease the symptoms. Wear layers. Keep the room cool. Watch your weight. Drink lots of liquids. And consider yoga as a natural solution for menopause hot flashes.



How Can Yoga Help?
Hot flashes and night sweats are often caused by abrupt changes in your body’s internal thermostat and can be triggered by stress. When practiced regularly, yoga can cool your system, calm your mind, and relax your body. Inverted poses, in particular, can help increase blood flow and potentially ease hot flashes and other menopausal symptoms.

Try the Bridge Pose
Like other inverted poses, the Bridge Pose tricks your body into thinking your blood pressure has risen. Your body, in turn, does what’s necessary to lower blood pressure, relax blood vessels and balance your hormones. And since stress amplifies nearly all menopause symptoms, the Bridge Pose can help you manage stress and potentially reduce hot flashes.

Use a bolster to relax even more deeply in a Supported Bridge Pose.

Suggested Props and Equipment
Yoga Mat. Invest in a good quality sticky mat to provide a non-slippery surface for a variety of different yoga routines. Mats come in a handful of shapes, sizes, and colors. A 68” mat is standard and should be fine for nearly all of your yoga needs. Select a thickness---typically either 1/8” or 1/4”--- based on your individual level of comfort.

Bolster. There many different types and shapes of yoga bolsters, but all are designed to provide support and comfort in restorative yoga poses. When placed in line with your spine, a good bolster will help your chest expand and make breathing easier. Choose from among round, standard, or junior bolsters for maximum comfort.

Eye Bag. Eye bags can be useful when combined with certain yoga poses. By providing gentle pressure to sooth your eye muscles, easing your mind, and cutting you off from visual stimuli, an eye bag can help you relax on a whole new level. Consider a scented eye bag to enhance the experience.