How Yoga Helped Me Through Perimenopause (And Can Help You Too)

I used to wake up drenched in sweat in the middle of the night. My periods went from predictable to completely random. Some nights I'd lie awake for hours, my mind racing even though my body was exhausted.

Sound familiar? If you're dealing with perimenopause, you know how frustrating these symptoms can be. I tried everything: fans, cooling pillows, herbal supplements. Nothing really worked until I discovered what I call "soothing the storm" through yoga.

I'm not talking about complex yoga poses or spiritual awakening. I mean simple movements and breathing exercises that actually cool your body down and help you sleep better. Let me share what transformed my life.

Why Yoga Works for Perimenopause Symptoms Relief

Your body is going through big changes during perimenopause. Hormone levels are all over the place. Your nervous system is on high alert. And your sleep cycle gets completely disrupted.

Yoga tackles these problems in three ways:

It calms your nervous system. When you're stressed, hot flashes get worse. Yoga switches your body from "fight or flight" mode to "rest and digest" mode. This alone can reduce how often hot flashes happen.

It improves blood flow. Better circulation means more oxygen gets to your tissues. This helps with everything from vaginal dryness to better sleep quality.

It balances hormones naturally. Specific poses gently massage your hormone-producing glands: your ovaries, thyroid, and pituitary gland. When you elevate your legs in inversions, you're supporting your hormonal system by bringing fresh blood to these crucial areas.

I was skeptical at first too. But after just two weeks of regular practice, I noticed real changes. My hot flashes were less intense. I started sleeping better. Even my mood improved.

Cooling Yoga Techniques That Actually Work

When a hot flash hits, the last thing you want to do is exercise. But these gentle techniques can stop one in its tracks.

Ujjayi Breath for Cooling in Śavāsana

This is my go-to technique when I feel heat rising. It's a calming breath that creates equal cycles of inhalation and exhalation:

1. Breathe in for 4 counts (1, 2, 3, 4)
2. Breathe out for 4 counts (1, 2, 3, 4)
3. Return to normal breathing for 2-3 breaths
4. Repeat 3 cycles

If you feel breathless, it's too intense; reduce by one count. This breathing literally calms your system and allows more air to come in, widening your chest.

Supta Baddha Konasana / Reclined Bound Angle Pose - The Ultimate Cooling Pose

This is one of the most powerful poses for cooling your system. You lie back with the soles of your feet together and knees falling open to the sides. I call this the "goddess pose" for perimenopause.

You can do this with just a pillow under your back and smaller pillows under each knee. The front of your body stretches open, your chest opens, and everything starts to calm down. I stay in this pose for 4-5 minutes, and it's incredible how much cooler I feel afterward.

Viparita Karani with Support / Legs Elevated on Bolster - Gentle Inversion

This gentle inversion is magic for hot flashes. You lie on your back, put a bolster or pillow under your lower back, and extend your legs toward the ceiling.

While you're elevating your legs, you're supporting your hormonal system. This pose brings energy back to your body and helps balance everything that feels chaotic during perimenopause.

Hormone Balance Yoga: Simple Poses for Better Sleep

Sleep problems during perimenopause are exhausting. You're tired all day, then wide awake at night. These poses can help reset your whole system.

Adho Mukha Virasana / Supported Downward-Facing Hero Pose

Sit kneeling with your toes together and knees apart. Put a pillow or bolster beside you. With an inhale, lift your arms up. With an exhale, extend your torso forward and support your arms on the chair in front of you. rest your chest on the bolster. A bolster or blanket is placed between the hips and calves for gentle support. Arms are relaxed, and the forehead is either resting on the chair or turned to one side.

Don't round your spine. Instead, lift your chest and create space. This pose helps you release all the responsibilities you carry in your shoulders. Remind yourself: you're not responsible for the whole world, just for you.

Adho Mukha Svanasana / Downward Facing Dog with Blocks

Put two books or blocks at the front of your mat. Place your palms on them and lift your hips up into downward dog. This elevated version helps you release everything from your mind and your day.

The blocks help you elongate the sides of your body. You're literally hanging your head and releasing all emotions and worries. It's incredibly freeing.

Utthita Trikonasana with support Extended Triangle Pose with block for Grounding

This standing pose gives you that grounding sensation that's so important when everything feels unstable.

Stand with your legs wide. Turn your right foot out completely. Extend your arms to the sides, then reach your right hand toward a block on the floor beside your right foot. Extend your left arm up toward the ceiling.

You're elongating both sides of your body and opening your chest. Make sure you're not closing your chest inward, keep it open and breathe.

Dealing with Other Perimenopause Symptoms

For Irregular Cycles and Emotional Balance

The poses I mentioned, especially the inversions, help stabilize your hormonal system. When you do supported legs up regularly, you're giving your pituitary gland (the master hormone controller) fresh blood and oxygen.

The triangle pose also helps with grounding when everything feels chaotic. These standing poses connect you back to your body when you feel scattered.

For Tension and Overwhelm

The forward extension's are incredible for releasing shoulder tension. So many of us carry stress in our shoulders and neck. When you extend forward with support, you literally let go of carrying the weight of everyone else's problems.

Getting Started: What Actually Works

Here's what I wish someone had told me when I started:

You don't need fancy equipment. I use books instead of blocks, scarves instead of yoga straps, and regular pillows instead of bolsters. Work with what you have.

Start with 10-15 minutes. That's all you need to feel a difference. I'd rather you do a short practice regularly than a long one occasionally.

Listen to your body each day. Some days you might need more gentle, cooling poses. Other days you might have energy for standing poses. Both are perfect.

Focus on how you feel afterward. Pay attention to that sense of calm, that feeling of space in your chest, that cooling sensation. This is your body telling you it's working.

I've recorded for you a short 25 minutes session that you can practice right now, in your home. Watch the practice below or save it for later.

Finding the Right Style

I tried different types of yoga before finding what worked. Here are two styles that are especially good for perimenopause:

Iyengar Yoga uses lots of props and focuses on proper alignment. It's perfect if you're new to yoga or dealing with aches and pains.

Hormone Yoga Therapy is specifically designed for hormonal imbalances. It combines poses with special breathing techniques that stimulate hormone production. If you want to learn more about this powerful approach, check out this detailed guide on what Hormone Yoga Therapy is and how it can transform your hormonal health.

Both styles emphasize safety and listening to your body. You won't be pushed to do anything that doesn't feel right.

Important Notes About Safety

There are a few times when you shouldn't do inversions (legs up poses):

• Never do them if you have any infection in your head, throat, nose, ears, or eyes
• Don't do them during your period (when something is flowing out of your body, we don't lift the legs to bring it back; simple logic)
• If your legs start trembling in the pose, bend your knees to give them a rest

Always listen to your body. Yoga should never be painful.

My Best Tips for Skeptical Beginners

I get it. Maybe you've never done yoga before. Maybe you think you're not flexible enough. Here's the truth: you don't need to be flexible to start.

Create a simple space. I practice in my bedroom with just a yoga mat and a few pillows. Keep it simple.

Remember you're not responsible for the whole world. This mindset shift alone can reduce so much tension in your shoulders and neck.

Be gentle with yourself. When you come out of poses, do it slowly. Roll to your side first, then press yourself up to sitting. Your spine needs time to adjust.

Change positions regularly. If you cross your legs, switch the crossing halfway through to bring balance to your body.

The Real Changes I Noticed

After three months of regular practice, here's what changed:

• Hot flashes went from several times a day to maybe once or twice
• I started sleeping through the night again
• My shoulders felt lighter, less carrying everyone else's stress
• My period came back
• I felt more space in my chest, literally and emotionally

The physical changes were great, but the mental shift was even better. Instead of feeling like my body was working against me, I started working with it.

Your Journey Starts Now

Perimenopause doesn't have to be something you just endure. You have tools available to help soothe the storm.

You don't need to become a yoga expert overnight. Start with Supta Baddha Konasana for cooling. Try the Ujjayi breath next time you feel a hot flash coming on. See how your body responds.

If you're ready to take the next step and want personalized guidance through your perimenopause journey, I'd love to work with you. As a certified Hormone Yoga Therapy instructor, I can help you create a practice that's tailored to your specific needs and symptoms. Apply for a private hormone yoga therapy consultation where we can discuss how and if yoga can best support your unique situation.

Remember: you're not broken. You're just in transition. With the right tools and support, you can move through this phase feeling more balanced, cooler, and more at peace in your own body.

Until next time, I love you. Strive and enjoy your life, and return to these poses whenever you need balance and harmony.

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