If your nights are restless, your days are sweaty (even when it's cold), and your patience feels paper-thin — welcome to the rollercoaster of midlife hormones.

Hot flashes, night sweats, disrupted sleep, and a nervous system that feels like it’s always in overdrive are all signs your body is calling for balance.

The solution doesn’t have to be extreme.
In fact, one of the gentlest and most effective ways to support your body through this transition is a calming yoga flow specifically designed for hormonal harmony.

This isn’t about mastering complicated poses or pushing through.
This is about releasing tension, regulating your nervous system, and helping your hormones recalibrate naturally.

Let’s dive into a yoga flow created especially for midlife women — one that helps reduce hot flashes, improves your ability to fall (and stay) asleep, and leaves you feeling grounded and steady.

Why Yoga Supports Hormonal Balance in Midlife

During perimenopause and menopause, estrogen and progesterone levels begin to decline. These changes affect everything from body temperature regulation to mood, metabolism, and sleep.

When you’re constantly stuck in “fight or flight” mode, your cortisol (stress hormone) stays elevated — which only amplifies the chaos.

This is where yoga steps in. Certain poses and breath practices can help:

• Cool the body internally

• Activate your parasympathetic nervous system (rest-and-digest)

• Gently massage internal organs and glands that regulate hormones

• Calm the mind to reduce anxiety and promote deeper sleep

Try This Hormone-Friendly Yoga Flow

Set aside 15–20 minutes and move slowly. Breathe deeply. Focus on how your body feels, not how it looks.

1. Cooling Breath (Sheetali or Open-Mouth Breath) – 1 minute
Sit comfortably. Inhale through a rolled tongue or open mouth as if sipping through a straw. Exhale through your nose. This instantly cools your system and helps regulate internal heat.

2. Half Butterfly Pose – 1–2 minutes per side
Sit on the floor, extend your left leg, and bring the sole of your right foot to your left inner thigh. Fold gently over the extended leg. This calms the nervous system and supports digestion and liver detoxification.

3. Supported Bridge Pose – 2 minutes
Lie on your back with knees bent and feet flat. Place a yoga block or cushion under your sacrum (just above the tailbone). Let your body rest into the support. This pose stimulates the thyroid and adrenals — key hormone centers.

4. Reclined Spinal Twist – 1–2 minutes per side
Lie on your back, hug both knees in, then drop them to one side. Extend your arms in a T-shape and gently gaze away from your knees. Twists help release heat and stimulate internal organs.

5. Legs Up the Chair (or Wall) – 3–5 minutes
Lie down and place your calves on a chair (or legs up a wall). Arms rest by your side, palms up. This position encourages lymphatic drainage, calms the heart rate, and helps your body reset after a long day.

6. Seated Forward Fold with Wide Legs – 2 minutes
Sit with legs wide apart. Gently fold forward, allowing your spine to round and your head to drop. Use pillows or blocks for support if needed. This forward fold cools the body and relieves tension in the lower back and hips.

7. Reclining Butterfly – 3 minutes
Lie back with the soles of your feet together and knees open wide. Place pillows under each thigh for support. This heart-opening pose signals your nervous system to rest, helping you drift into deeper sleep.

Flow Tips

• Practice in the evening for best results with sleep and stress.

• Keep the room cool and dimly lit to mimic the body’s natural winding-down rhythm.

• Don’t rush — the longer you linger in each pose, the more benefit you’ll feel.

This isn’t a workout. It’s a reset.

You Deserve Rest, Relief, and Reconnection

Yoga won’t reverse time — but it will help you move through midlife with more grace, less stress, and a whole lot more calm.

Your body is changing. That’s natural.
What matters is how you support it.

Looking for more ways to ease midlife symptoms naturally?

You Deserve Rest, Relief, and Reconnection

Yoga won’t reverse time — but it will help you move through midlife with more grace, less stress, and a whole lot more calm.

Your body is changing. That’s natural.
What matters is how you support it.

Looking for more ways to ease midlife symptoms naturally?

If you’re ready to go deeper — to build a strong, flexible, and more energized body that supports you in this next chapter — you’ll love my Strong & Supple course.

This self-paced program combines smart strength training with targeted stretching and mobility work to help women 40+ feel powerful, aligned, and pain-free.

Strong enough to move with confidence.
Supple enough to move with ease.