Cool Hot Flashes #1 - Janur Sirsana | Yoga for Menopause

This is me in my favourite place to practice, on the rocks in Coogee, NSW.

Hot flashes can feel relentless. One moment you’re calm, and the next your body is overheating, your skin flushes, and your mind feels scattered.

During menopause, these sudden surges of heat are common and can disrupt sleep, work, and even family time. While there are many ways to manage symptoms, gentle, hormone-friendly yoga is one of the most effective tools you can use — and Janu Sirsasana, or Head-to-Knee Pose, is a powerful go-to.

In this post, we’ll explore why this pose helps cool hot flashes, how to practice it safely, and why incorporating it into a regular yoga routine can transform your menopause experience.

Why Janu Sirsasana Helps Hot Flashes

Menopause brings fluctuating hormone levels — particularly drops in estrogen — which affect your nervous system and temperature regulation. Hot flashes are often triggered by an overactive sympathetic nervous system (fight-or-flight response).

Janu Sirsasana helps in several ways:

1. Calms the nervous system: Forward folds are naturally soothing, helping signal to your brain that it’s time to relax.

2. Cools the body: Stretching the spine and forward-folding encourages blood flow to the head and upper body, which can reduce internal heat.

3. Releases tension: Tight hamstrings, hips, and lower back can exacerbate stress and discomfort. This pose gently opens these areas.

4. Supports breath-led cooling: When combined with deep, mindful breathing, Janu Sirsasana helps regulate your internal temperature and lowers cortisol levels — the hormone that can worsen hot flashes.

By addressing both the physical and nervous system aspects of hot flashes, Janu Sirsasana is more than just a stretch — it’s a tool for regaining control and calm during menopause.

Step-by-Step: Janur Sirsana

You’ll need: a yoga mat and a quiet space. Optional props include a bolster or folded blanket under the hips for support.

1. Set Up

• Sit on the floor with your legs extended.

• Bend your right knee and place the sole of your foot against your left inner thigh.

• Keep your left leg straight, toes pointing up.

• Lengthen your spine and sit tall.

2. Forward Fold

• Inhale deeply, lifting your chest and extending the spine.

• Exhale slowly, hinge from your hips, and reach your torso toward your left leg.

• Rest your hands on your shin, ankle, or foot — wherever you can reach comfortably.

• Avoid rounding the upper back; think of folding forward from your hips, not your shoulders.

3. Breath and Focus

• Take 6–10 slow, mindful breaths.

• Inhale, expanding the chest.

• Exhale, releasing tension and encouraging internal cooling.

• You can add a cooling breath (like Sitali or soft Ujjayi) to enhance the effect.

4. Switching Sides

• Gently rise back to seated.

• Bend the left knee and place the foot against the inner right thigh.

• Repeat the forward fold and breath sequence.

Tip: Hold the pose anywhere from 30 seconds to 2 minutes on each side. Listen to your body and adjust for comfort.

Benefits Beyond Hot Flashes

While Janu Sirsasana is excellent for managing hot flashes, the pose also offers wider benefits:

• Emotional calm: Forward folds encourage introspection and reduce anxiety.

• Spinal flexibility: Lengthening the spine and stretching hamstrings keeps you mobile and strong.

• Digestive support: Gentle compression of the abdomen can aid digestion.

• Mindfulness: Focused breathing in the pose trains your mind to respond, not react, to hormonal surges.

When practiced regularly, these benefits compound — creating a sense of control, calm, and resilience during the hormonal changes of menopause.

Tips for Maximum Effect

• Practice daily: Even 5–10 minutes a day can help regulate body temperature and stress response.

• Combine with breathwork: Pair Janu Sirsasana with cooling breaths like Sitali or 4-7-8 breathing.

• Use props for comfort: A blanket under the hips can reduce strain on the lower back.

• Stay mindful: Focus on your breath, body sensations, and internal temperature. Awareness is key to controlling hot flashes.

Why Yoga for Menopause Works

Menopause yoga is different from general yoga. Many traditional classes are too vigorous or involve poses that spike internal heat.

Hormone-specific yoga, like this sequence including Janu Sirsasana, works with your body — soothing the nervous system, balancing energy, and helping regulate symptoms like hot flashes, night sweats, and mood swings.

It’s not just stretching; it’s science-backed support for your changing body.

Join our supportive community

OR.....this is the best bit - you can join my ongoing Yoga for Menopause weekly classes online with our 30 day for free offer. Why do we do 30 days for free? Because I know that's how long it will take for you to benefit from the practice - you'll then love it because of the difference it can make to your life.

✨ Get 30 days free at YogaForMenopause.com.au and explore more gentle practices to support your mind, body, and overall menopause wellbeing. Read some of the reviews we have from our members - it's a complete game changer. You shouldn't have to go through this alone.

Yours in yoga,

Daniella x