Yoga for Hot Flashes and Hormonal Harmony • Yoga Basics

For most women in the midst of menopause, hot flashes can feel like an unpredictable ambush. One moment you’re fine, the next you’re engulfed in heat, sweat, and a pounding heartbeat. But there’s a time-tested, side-effect-free way to respond—with cooling yogic breathing exercises and calming yoga poses.

Hot Flashes: The Hormonal Spark

Hot flashes are abrupt feelings of intense heat that usually affect the face, neck, and chest. At night, they are known as night sweats and can disturb sleep. Hot flashes and night sweats are among the most prevalent and challenging symptoms associated with menopause. These episodes of sweating, flushing (reddening of the face), and a rapid heartbeat generally last from a couple of minutes to a half an hour[1].

These symptoms can be mild or they can be frequent and intense enough to disrupt one’s quality of life. Hot flashes are a natural response to the diminishing of estrogen levels in women as they age. As the thermostat in the brain—the hypothalamus—tries to recalibrate, the result is an abrupt heat surge. Hot flashes are mostly driven by menopausal hormonal changes, but can also be influenced by genetic, lifestyle, and environmental factors. Traditional treatment options include hormone therapy, but many women seek complementary or natural solutions—enter yoga.

Scientific Evidence on Breathwork and Hot Flashes

Slow, deep, diaphragmatic breathing has been studied for its effects on menopausal hot flashes. Research studies show that practicing paced breathing twice a day can reduce hot flashes by about 52% [2]. Slow diaphragmatic breaths activate the autonomic nervous system, or “rest and renewal” mode. This dials down stress—a known trigger that can exacerbate the frequency and intensity of hot flashes. Some studies suggest it affects skin conductance and circadian rhythms that help in the reduction in hot flash frequency and severity. Study participants also reported improvements in quality of life, including reduced anxiety, better sleep, and less social discomfort.

Best Pranayama for Hot Flashes

Most yogic breathing techniques are based on slow, deep, diaphragmatic breathing. There are several specific cooling practices that can literally reduce internal heat, making them ideal to soothe an agitated pitta dosha, the fire element in Ayurveda, bringing one’s energy system back into a state of equilibrium. Here are several pranayama techniques that you can easily incorporate into your daily wellness routine. Experiment and find the ones that work best for you. Practice one or several techniques for 5-10 minutes twice a day for the best results.

1. Sitali Pranayama (The Cooling Breath)

The word “Sitali” comes from the Sanskrit root “Sita,” meaning cool. By inhaling through a rolled tongue, it creating a natural cooling effect on the body and calms pitta dosha. Sitali Pranayama helps to calm the nervous system, reduce feelings of heat or agitation, and improve mental clarity.

Practice Directions:

Sit comfortably with a tall spine and relaxed shoulders.Curl the sides of your tongue to form a tube.Inhale slowly and deeply through the rolled tongue, as if sipping air through a straw.Draw the tongue back in, close your mouth, and exhale slowly through your nose.Repeat for 5 to 10 minutes.

2. Sit Cari Pranayama (The Hissing Breath)

Sit Cari comes from the Sanskrit words “sit” meaning cool and “kari” meaning to do or make. By inhaling through the mouth with the teeth slightly clenched and lips parted, creates a natural cooling effect on the body and helps soothe the nervous system. The hissing sound like “Siiii.” helps to block out auditory distractions to further focus the mind. Sit Cari Pranayama is excellent for managing hormonal fluctuations and related symptoms like night sweats by helping to regulate your internal thermostat.

Practice Directions:

Sit comfortably with a tall spine and relaxed shoulders.Gently bring your teeth together and part your lips slightly, as if in a soft smile.Inhale slowly through the gaps in your teeth, creating a hissing sound.Close your mouth and exhale completely through your nose.Repeat for 5 to 10 minutes.

3. Nadi Sodhana Pranayama (Alternate Nostril Breathing)

Nadi means “channel” or “flow,” and Shodhana means “purification.” The technique cleanses and purifies the subtle energy channels, promoting an internal balance between the ida (left, cooling, feminine) and pingala (right, stimulating, masculine) nadis. Nadi Sodhana Pranayama is incredibly effective at reducing stress and anxiety, which are well-known triggers for hot flashes. It Helps balance hormones by influencing the pineal gland and promoting harmony in the body’s internal rhythms, which may reduce the frequency and intensity of hot flashes[3].

Practice Directions:

Sit comfortably with a tall spine and relaxed shoulders.Place the middle and index fingers of your right hand lightly on your forehead.Gently close your right nostril with your thumb and inhale through your left nostril.Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.Inhale through the right nostril.Close the right nostril, release your ring finger, and exhale through the left. This completes one full round.Repeat for 5 to 10 minutes.

Top Yoga Poses for Hot Flashes

While pranayama practices are quick and effective at managing hot flashes, there are several yoga poses that can be useful to create long-term equilibrium. These cooling, calming, and rejuvenating yoga postures help with hot flashes in several significant ways. You don’t need to practice all of these—but the more of them that you can integrate into your daily wellness routine, the greater the effects will show up in your daily life.

1. Downward-Facing Dog (Adho Mukha Svanasana)

This foundational V-shaped pose is a favorite among yogis. It stretches the spine, hamstrings, and calves, while strengthening the arms and shoulders. By inverting the upper body, Down Dog promotes the circulation of blood and lymph, which can encourage a cooling effect. When practiced regularly, it can help harmonize the endocrine system, which controls hormone production.

2. Reclining Bound Angle Pose (Supta Baddha Konasana)

This gentle hip opener calms the nervous system and induces deep relaxation, helping to reduce the intensity and frequency of hot flashes. Reclining Bound Angle pose increases blood flow to the pelvic area, encouraging circulation to reproductive organs. This supporting hormonal balance and detoxification. The restful nature of the pose activates the parasympathetic nervous system—the “rest and digest” mode—which lowers stress and improving the body’s temperature regulation.

3. Child’s Pose (Balasana)

This soothing and grounding pose offers a safe haven when you feel overwhelmed. Child pose gently calms the nervous system and can help lower levels of the stress hormone cortisol, which may decrease episodes of hot flashes. Balasana is an introspective posture that encourages you to turn your focus inward, helping to regulate the anxiety and mood shifts that can be common during menopause.

4. Wide-Legged Forward Bend Pose (Prasarita Padottanasana)

This forward bend has a wonderfully calming effect on the entire system. Bringing the head below the heart increases blood flow to the brain, which can create a natural cooling sensation. Wide-Legged Forward Bend pose stretches the hamstrings and opens the pelvis, which helps to stimulate hormone-regulating organs like the ovaries and adrenal glands. Forward bending is excellent for reducing stress and anxiety, two common triggers for hot flashes.

5. Downward Facing Frog Pose (Adho Mukha Mandukasana)

As a deep hip opener, this pose helps to relax the entire pelvic region, where key hormonal glands are situated. By opening the hips, you can release stored tension and dissipate excess heat that may contribute to hot flashes. Downward Facing Frog pose supports endocrine balance by creating a sense of ease in the pelvis, which facilitates smoother hormone regulation. It also stimulates lymphatic flow in the groin area, enhancing detoxification and reducing inflammation.

6. Extended One-Legged Pigeon Pose (Utthita Eka Pada Kapotasana)

This is an intense hip opener that helps yogis develop greater self-awareness and mindfulness. Pigeon pose promotes circulation to the pelvic region, supporting healthy hormone function. It can also encourage the release of pent-up emotions, which can reduce the mental stress often linked to hormonal imbalance.

7. Prayer Squat Pose (Malasana)

This grounding pose opens the hips and groin and promotes emotional stability. Prayer Squat pose is a calming asana that helps to relieve anxiety—a potential trigger for hot flashes. It activates and strengthens the pelvic floor muscles, which can become weakened during menopause. By increasing blood flow to the reproductive organs, it supports hormonal balance.

8. Supported Shoulderstand (Salamba Sarvangasana)

This inversion is often called the “queen” of yoga poses for its powerful effects on the endocrine system. By gently compressing the thyroid gland, it helps regulate hormone production, which can support hormone balance during menopause. Supported Shoulderstand also promotes blood flow to the head and upper body, which can create a natural cooling effect and improve circulation.

When Yoga Isn’t Enough to Cool the Fire

Yoga and pranayama can be a supportive practice for managing hot flashes and menopausal symptoms, but they are not a cure-all. If hot flashes are severe, frequent, or significantly impact your quality of life, it’s important to consult with a healthcare provider.  Addressing the root cause—estrogen decline—is complex and often requires a multi-faceted approach. This may include lifestyle adjustments, dietary changes, herbal supplements, or medical treatments like hormone replacement therapy.

Lifestyle and Dietary Changes

Pay close attention to your personal triggers. That afternoon coffee or evening glass of wine might be the cause of a flare up. Stress is a very common trigger for hot flashes. Keeping a daily journal helps you track patterns and motivates you to find ways to change your habits. Your diet has a big impact on hormonal balance. Try incorporating phytoestrogen-rich foods like tofu, edamame, and flaxseeds into your meals. These foods can mimic estrogen in the body, so they may help ease the transition into menopause. Certain herbs may offer relief from symptoms. Black cohosh is one of the most researched options, and some studies show it can reduce the frequency of hot flashes. Other options to explore are Red clover, Dong quai, or Evening primrose oil. Always consult your doctor first, as herbal supplements can interact with medications.

Hormone Replacement Therapy

When lifestyle changes aren’t enough, hormone replacement therapy (HRT) can be effective for managing moderate to severe hot flashes. HRT works by restoring depleted estrogen. Your doctor may recommend estrogen alone or combined with progesterone. Most women who begin treatment notice a dramatic reduction in hot flashes within a few weeks.  Topical hormone creams offer a targeted, low-risk way to restore balance:

Delivered through the skin for steady absorptionCan bypass liver processing (unlike oral pills)Allows micro-dosing and tailored regimens

Used under medical guidance, a hormone cream can be a strategic complement to daily breathwork and yoga—supporting both symptom relief and long-term vitality.

Final Word

Managing hot flashes isn’t just about reducing discomfort—it’s about reclaiming agency. When yoga becomes ritual, and breath becomes medicine, every flare becomes an opportunity for awareness. Hot flashes are real. They’re disruptive. But they’re also manageable. It’s time we stop framing menopause as a descent—and start treating it as a recalibration. Yoga offers the map. Breath offers the compass. The rest is just practice.

Recommended Books and Sources

Menopause Yoga by by Petra Coveney – This book offers practical yoga, breathing, and meditation practices tailored for women navigating menopause. It skillfully blends western medical research with eastern wellness traditions. With clear guidance, sample class plans, and supportive tools for managing symptoms, it empowers both teachers and individual yogis to embrace this life stage with confidence, calm, and self-awareness.The Woman’s Book of Yoga and Health by Sparrowe and Walden – This comprehensive guide offers practical yoga sequences and honest advice tailored to women at every stage of life. Drawing on personal experience and input from seasoned practitioners, it serves as an empowering reference for both students and teachers seeking to cultivate resilience, balance, and authenticity through yoga.Yoga for Women by Shakta Kaur Khalsa – Featuring clear instructions and beautiful full-color photographs, this practical guide offers yoga routines designed to support women’s health at every stage of life. The book is especially useful for beginners seeking both inspiration and detailed guidance for a healthier, more flexible body.[1] menopause.org[2] journals.lww.com[3] www.banyanbotanicals.com