Yoga is one of the many natural options women look to for help alleviating menopause symptoms. But can downward-facing dog, child’s pose, legs up the wall, and other yoga poses actually help with hot flashes and mood swings?

Here’s what to know about yoga, what the research says about yoga for menopause, and how to get started if you’re interested in exploring this alternative therapy.

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What Is Yoga?

Yoga is a mind-body practice that combines asanas (physical postures and movements), pranayama (breathing exercises), and dhyana (mindfulness and meditation). Yoga originated in ancient India, and people have been practicing it for thousands of years.

Yoga is now practiced around the world in many different styles, from slow, gentle classes that focus on stretching and relaxation to more vigorous, strength-building sessions.

Regular yoga practice has been linked to several health benefits, including:

• Reducing stress and muscle tension
• Improving flexibility, balance, and strength
• Relieving chronic pain, including some forms of back and joint pain
• Helping manage anxiety and depression
• Improving sleep quality
• Reducing headaches
• Lowering blood pressure
• Improving overall physical well-being

Researchers have also explored whether yoga can help ease menopause symptoms.

Can Yoga Help With Hot Flashes and Mood Swings?

Yoga may help improve some menopause symptoms, but it doesn’t affect every symptom in the same way. While research suggests that yoga may help improve mood during menopause, the evidence is less clear when it comes to controlling hot flashes.

Hot Flashes

Research on yoga for hot flashes has produced mixed results. Some studies find that women report fewer or less bothersome vasomotor symptoms, such as hot flashes and night sweats, after practicing yoga.

Other studies have found little or no improvement with yoga compared to other interventions or usual care.

Currently, the most effective known treatment for hot flashes and night sweats is menopause hormone therapy (MHT), also known as hormone replacement therapy (HRT). There are also many nonhormonal options that have been shown to help with vasomotor symptoms.

While there isn’t strong evidence that yoga reduces hot flashes, it can help improve mood, lower stress, and promote better sleep, all of which may make it easier to cope with the emotional effects of hot flashes.

Mood Swings

Research suggests that yoga may help improve mood during menopause, although studies often focus on stress, anxiety, depressive symptoms, and other similar terms rather than specifically on mood swings.

Studies have found that women who practice yoga report reduced stress, improved mood, and fewer symptoms of anxiety and depression compared with those who do not. Some research also suggests that yoga may help with sleep disturbances, and better rest can have a positive effect on emotional well-being.

Researchers believe one way yoga may help with mood swings is by balancing neurotransmitters, such as serotonin, which are important for mood regulation. Yoga may also promote relaxation by lowering levels of cortisol, a hormone linked to stress.

The combination of gentle movement, breathwork, and mindfulness during a yoga practice may help regulate the nervous system and promote a sense of calm.

Can Yoga Help With Other Menopausal Symptoms?

Research suggests that yoga may also help improve other menopause-related symptoms.

Studies have found that yoga may improve symptoms of genitourinary syndrome of menopause (GSM), a collection of vaginal, urinary, and sexual symptoms that can occur as estrogen levels decline.

It may also help with other common symptoms of menopause, including:

• Psychological symptoms, such as irritability and difficulty concentrating (brain fog)
• Somatic symptoms, such as headaches, fatigue, and joint or muscle pain
• Sleep disturbances, such as insomnia and disrupted sleep patterns
• Anxiety and depressive symptoms

Some studies have also found that yoga may be associated with improvements in overall health, including body mass index (BMI) and blood pressure, although more research is needed.

As with any treatment approach, yoga may be most effective when used as part of a broader plan. For many women, the most effective approach combines medical treatments with supportive lifestyle practices, such as regular exercise and stress management.

How To Practice Yoga

One of the biggest advantages of yoga is that it can be adapted for almost anyone. You don’t have to be an athlete or have a certain body type to get started. Whether you’re new to exercise, have limited mobility, or are already physically active, there’s likely a style of yoga that fits your needs.

You may come across many different styles of yoga, including:

• Restorative yoga
• Gentle yoga
• Yin Yoga
• Hatha Yoga
• Flow or vinyasa yoga
• Hot yoga
• Power yoga
• Chair yoga

If you’re unsure which class is right for you, don’t hesitate to call the studio and ask. If you’re interested in trying yoga, here are a few places to start:

• Yoga studios — Many studios offer beginning classes and introductory packages so you can try different styles before committing to a monthly or annual membership.
• Community centers — Recreation centers, senior centers, YMCAs, and community organizations often offer affordable yoga classes for people of all ages and fitness levels.
• Online classes — If you’d rather practice at home, there are plenty of free, beginner-friendly videos online. One popular option is Yoga With Adriene, which offers a large library of free classes on YouTube.

How Often Do You Need To Do Yoga?

You may not need to practice daily to reap the benefits of yoga. In one study, women who practiced yoga for 60 minutes, twice a week for 10 weeks, reported improvements in psychological, somatic, and urogenital symptoms of menopause.

Talk to Your Doctor

As with any new exercise program, talk to your healthcare provider before starting yoga, especially if you have a medical condition, chronic pain, osteoporosis, or concerns about whether certain movements are safe for you.

While yoga won’t eliminate every symptom of menopause, practicing yoga even once or twice a week may help reduce stress, improve sleep, and support your physical and emotional well-being during this stage of life.