Keeping up with the changes of perimenopause and menopause can feel like a rollercoaster. Hot flushes, sleepless nights and achy joints are only some of the curveballs that can show up along the way.
But here’s the good news: using hot yoga for menopause can be a refreshing, holistic way to ease those symptoms. October is Menopause Awareness Month, so here’s why hot yoga can be a powerful tool for supporting both mind and body during this new chapter of change.
Cool the heat. Hot flushes and night sweats.
It might seem counterintuitive to step into a heated studio when your body already feels like a spontaneous furnace, but hear us out. Practicing in a warm environment may improve your tolerance to heat, which will help those hot flushes feel less, well, hot.
Stress can be a major trigger for flushes and hot yoga’s blend of movement and mindful breathing also helps calm the nervous system. By practicing in the heat, you’re training your body to stay calm during those unexpected, fiery moments.
Keep bones and joints happy.
Osteoporosis is more common in those navigating menopause due to lowering bone density from decreasing estrogen. Regular weight-bearing exercise helps maintain bone density and may even support small gains over time. Practicing balances in the pod — warriors, lunges, tree pose — engages the muscles that keep bones strong and resilient. To avoid falling in these shapes, place yourself by the pod wall for extra support. Having something steady to reach for will help you through the wobbles and get you balancing with confidence.
Lower estrogen can also make joints feel stiff and inflamed. Heat relaxes the muscles and improves flexibility, supporting joint comfort and mobility. Our Nurturing Flows, in particular, focus on deep stretches and mindful movement. It’s a practice that will help you move in a way that is nourishing and supportive on and off the mat.
Sweating out the stress.
Hormonal fluctuations can leave you feeling anxious, irritable or just a little “off.” That’s completely normal. Your brain might be finding it harder to regulate stress hormones like cortisol. Hot yoga and perimenopause can be a supportive pairing for navigating even those early hormonal changes.
The heat loosens tight muscles, boosts circulation and prompts a deep physical and mental release. Paired with mindful breathing, the practice becomes more than exercise — it’s a moving meditation. You’ll leave class calmer, lighter and ready to face the changing hormones.
Effective rest. Better sleep.
Does menopause have you struggling with night sweats or insomnia? Poor sleep can have a big impact on your wellbeing. Hot yoga offers a gentle antidote. Every Hotpod class is a chance to focus the mind, move the body and then soften into deep relaxation during the final rest.
Our Rest and Restore classes are an intentional pause aimed to improve sleep quality. They’re designed to maximise relaxation and train your nervous system to settle — a skill that comes in handy when your head hits the pillow. And if you do wake in the night, your body and mind will be practiced in drifting back into deep rest.
Read more about the benefits of our Rest & Restore classes here.
Healthy heart.
Menopause often brings changes to metabolism, cholesterol and blood pressure, which can put extra strain on the heart. The heated element of hot yoga makes the practice more intense and will challenge the cardiovascular system — particularly in a fiery Hotpod Flow or Dynamic Flow. Think of it as a menopause workout that not only strengthens your body on the outside but keeps you strong and steady on the inside.
Community and support.
If menopause has you feeling isolated, a trip to one of our studios can help. Hotpod brings people together who are prioritising their wellbeing, creating a shared, uplifting energy. From a warm greeting from your favourite teacher to a friendly smile from a fellow practitioner in the pod, the sense of community can encourage you and make you feel less alone.
Menopause is a transition, not a limitation. Hot yoga provides a safe, empowering space to navigate the changes with strength, grace and balance.
We offer a range of classes to suit your changing needs, view them here to find out more. Our gentler Nurturing Flows can be a supportive stepping stone for beginners, or simply the place you choose to stay. If and when you want more intensity, our sweatier Hotpod Flow is there to challenge and energise you.
Find your local studio here and book now to see how hot yoga and menopause are a match made in heaven.