Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Yoga for the Symptoms of Menopause

Are there any specific yoga poses that would help hot flashes and night sweats associated with menopause?

By Jaki Nett

— Judy, Michigan

Jaki Nett's Reply:

I asked a friend once how she handles hot flashes. The advice she gave me was to find the humor and go on with life. She said, "Child, I'm all dressed up and made up, thinking I'm looking fine, and I get a hot flash and my face washes down onto the front of my dress. What can I do? Got'ta find the humor."

I deal with hot flashes by dressing in layers and carrying a fan. To handle night sweats I sleep in a cold bedroom and I also have a small fan on the floor next to my side of the bed that I turn on when I need direct, immediate cooling.

Each woman experiences menopause differently. Some do not have any symptoms, while others' experiences are textbook cases. Allow your symptoms to help guide your yoga practice. Viparita Karani (Legs-Up-the-Wall Pose) did wonders for me when in the throws of menopause. Sometimes I would find myself lost, not knowing where I wanted to be, what I wanted to do, or how I felt. I felt like I was standing in a big void knowing I had to make a decision, but could not choose. I would end up in Viparita Karani, and I always came out feeling grounded and with a sense of inner knowing about what to do next.

If you find that you are irritable, do standing poses to release some of that pent-up energy. When the "blahs" pull you down, practice supported forward bends like Janu Sirsasana (Head-to-Knee Forward Bend), Paschimottanasana (Seated Forward Bend), Upavistha Konasana (Wide Angle Pose), and crossed-legs forward bends. When your heart needs a little lift, practice Bound Supta Baddha Konasana, supported Setu Bandha Sarvangasana, and supported Dwi Pada Viparita Dandasana.

My teacher, Geeta Iyengar, has a set series of poses to soothe the symptoms accompanying menopause. Salamba Sirsasana (Headstand), Salamba Sarvangasana (Shoulderstand), and Halasana (Plow Pose) are invaluable for hormonal balance. If your balance and equilibrium are disturbed, practice these poses with the support of a bolster or blanket.

Finally, look at your life off the yoga mat to see if there is a correlation that increases or decreases hot flashes and night sweats. I noticed that when I was stressed my hot flashes would increase and intensify. When I would get upset or angry, I would start having hot flashes. Spicy foods, alcohol, and hot drinks would also bring on hot flashes. Rooms with poor circulation—hot flashes. Controlling myself from not speaking my mind—flash and sweat. I decided to stop putting oil on at bedtime. I dressed to accommodate the fluctuations of hot flashes and the chills that followed. I also took my friend's advice and found my humor. When a hot flash occurs I say "it's nature's way of giving me a second chance to have moist skin." After twelve years, my hot flashes and night sweats are getting less frequent. I am starting to miss them.

Jaki Nett is a certified Iyengar Yoga instructor in St. Helena, California, and a faculty member of the Iyengar Yoga Institute of San Francisco. She teaches public classes in the San Francisco Bay Area and leads workshops in the United States and Europe, including specialty workshops on female issues.

Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark
Full Name
Address 1
Address 2
Zip Code:
Email (req):

Reader Comments

Add a Comment »

Your Name:


Stay Connected with Us!

Yoga Journal Live events
ep14 YJ LIVE! Colorado
Estes Park, Colorado
Sep 14-21, 2014
florida YJ LIVE! Florida
Hollywood, FL
Nov 13-17, 2014

More Events

Join Yoga Journal's Benefits Plus
Liability insurance and benefits to support
teachers and studios.
Learn More
Get 2 FREE Trial Issues and 4 FREE GIFTS
Your subscription includes
Yoga for Neck & Shoulders • Yoga Remedies
Yoga for Headaches • Calm, Cool, Collected
YES! Please send me my FREE trial issues of Yoga Journal
and my 4 FREE downloadable Yoga Booklets.
Full Name:
Address 1:
Zip Code:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions