Yoga for Perimenopause: Poses to Reduce Stress and Hot Flashes

Mar 11

3 min read

Perimenopause can feel like a rollercoaster ride—fluctuating hormones, unexpected hot flashes, restless sleep, and increased stress. While we can’t stop the natural transition, we can support our bodies through mindful movement. Yoga is one of the best tools for managing stress, balancing hormones, and even reducing hot flashes.

If you’re looking for natural ways to find relief, keep reading! Below are some of the best yoga poses for calming the nervous system, promoting relaxation, and regulating body temperature.

🧘‍♀️ How Yoga Helps During Perimenopause

Yoga isn’t just about flexibility—it’s a powerful practice that can:

✔ Lower cortisol levels (the stress hormone)

✔ Activate the parasympathetic nervous system (helping with relaxation and sleep)

✔ Improve circulation (which may help regulate body temperature)

✔ Reduce muscle tension and stiffness

✔ Support emotional balance

Now, let’s dive into the best yoga poses for perimenopause relief!

🌿 1. Cooling Breath (Sitali Pranayama) for Hot Flashes

🔥 Why it helps: This breathing technique cools the body, making it ideal for those sudden heat surges.

How to do it:

Sit comfortably and relax your shoulders.
Roll your tongue into a tube (or purse your lips if you can’t roll your tongue).
Inhale deeply through your tongue or pursed lips.
Close your mouth and exhale slowly through your nose.
Repeat for 5-10 breaths until you feel cooler.

💡 Tip: Practice this when you feel a hot flash coming on or before bed to cool down!

🧘‍♀️ 2. Forward Fold (Uttanasana) for Stress Relief

😌 Why it helps: This gentle inversion soothes the nervous system, reduces anxiety, and increases blood flow to the brain.

How to do it:

Stand with feet hip-width apart.
Slowly fold forward from your hips, letting your head hang.
Keep knees slightly bent if needed.
Hold for 30-60 seconds, breathing deeply.

💡 Tip: Place your hands on a block if your hamstrings feel tight!

🌿 3. Legs Up the Wall (Viparita Karani) for Relaxation & Better Sleep

🛏️ Why it helps: This restorative pose reduces stress, improves circulation, and calms the nervous system—perfect before bedtime!

How to do it:

Sit sideways next to a wall.
Swing your legs up and lie back, resting your arms by your sides.
Breathe deeply and stay for 5-10 minutes.

💡 Tip: Use a folded blanket under your hips for extra support!

🧘‍♀️ 4. Butterfly Pose (Baddha Konasana) for Hormone Balance

💖 Why it helps: Opens the hips, increases blood flow to the pelvic area, and supports hormonal balance.

How to do it:

Sit tall and bring the soles of your feet together.
Let your knees drop open like butterfly wings.
Hold your feet and gently fold forward if comfortable.
Stay for 1-2 minutes, breathing deeply.

💡 Tip: Place blocks under your knees if your hips feel tight!

🌿 5. Child’s Pose (Balasana) for Grounding & Anxiety Relief

🌙 Why it helps: This comforting pose activates the parasympathetic nervous system, helping you feel calm and grounded.

How to do it:

Kneel on the floor, touching your big toes together.
Sit back on your heels and extend your arms forward.
Rest your forehead on the mat and breathe deeply.
Stay for 1-3 minutes.

💡 Tip: Place a pillow under your chest for extra support!

🧘‍♀️ 6. Reclined Twist for Detox & Digestive Support

🌀 Why it helps: Supports digestion, relieves bloating, and encourages spinal flexibility.

How to do it:

Lie on your back and hug your knees to your chest.
Drop both knees to one side while looking in the opposite direction.
Hold for 30-60 seconds, then switch sides.

💡 Tip: Place a pillow under your knees if they don’t reach the ground comfortably!

✨ Final Thoughts: Make Yoga a Daily Ritual

The beauty of yoga is that you don’t need an hour-long class to feel the benefits. Even just 5-10 minutes a day can help regulate stress, support hormone balance, and ease perimenopause symptoms.

🕰️ Try this simple routine:

✅ Morning: Forward Fold + Cooling Breath

✅ Afternoon: Butterfly Pose + Reclined Twist

✅ Before Bed: Legs Up the Wall + Child’s Pose

By prioritizing mindful movement, you’re giving your body the care it needs during this transition.

👉 Which yoga pose do you love most for perimenopause relief? Comment below!