Hot Flashes? Cool Down with This Stretch Sequence

Hot flashes can feel like an uninvited guest—sudden, intense, and uncomfortable. But here’s a secret: a simple stretch sequence can help you cool down and reclaim your calm. Stretching not only reduces stress but also improves circulation, helping your body regulate temperature more effectively. Ready to try it? Let’s cool things down with these soothing stretches. 🌬️

1. Seated Forward Fold (Paschimottanasana) 🧘‍♀️

This stretch calms the nervous system and helps cool your body from the inside out.

How to do it:

• Sit on the floor with your legs extended straight in front of you.
• Inhale, lengthen your spine, and as you exhale, fold forward from the hips.
• Let your hands rest on your shins, ankles, or feet, depending on your flexibility.
• Hold for 5-10 deep breaths, allowing your body to relax deeper with each exhale.

💡 Tip: Use a cushion under your knees if they feel tight.

2. Cat-Cow Pose (Marjaryasana-Bitilasana) 🐱🐄

This gentle flow increases circulation and relieves tension, helping your body feel lighter and more balanced.

How to do it:

• Start on your hands and knees in a tabletop position.
• Inhale, drop your belly, lift your chest, and gaze up (Cow Pose).
• Exhale, round your back, tuck your chin, and draw your belly button toward your spine (Cat Pose).
• Repeat this sequence for 8-10 breaths, moving slowly and mindfully.

💡 Tip: Coordinate your breath with your movement for maximum relaxation.

3. Reclined Butterfly Pose (Supta Baddha Konasana) 🦋

This restorative pose opens the hips, releases tension, and encourages deep relaxation.

How to do it:

• Lie on your back with the soles of your feet together and knees gently falling open.
• Place a pillow under each knee for support if needed.
• Rest your hands on your belly or by your sides.
• Close your eyes and take slow, deep breaths for 1-2 minutes.

💡 Tip: Add a cool washcloth to your forehead for an extra refreshing touch.

4. Standing Forward Fold (Uttanasana) 🙆‍♀️

This stretch helps release heat and tension from the body while calming your mind.

How to do it:

• Stand with your feet hip-width apart.
• Hinge at your hips and fold forward, letting your arms hang toward the floor.
• Slightly bend your knees if needed to avoid strain on your hamstrings.
• Hold for 5-10 breaths, allowing your head to relax and your neck to lengthen.

💡 Tip: Sway gently side to side for added release.

5. Legs-Up-the-Wall Pose (Viparita Karani) 🧘‍♀️

A perfect pose to cool down and reset, this inversion promotes circulation and relaxation.

How to do it:

• Sit sideways next to a wall, then swing your legs up as you lie back.
• Adjust so your hips are close to the wall and your legs are comfortably resting against it.
• Close your eyes and rest here for 5-10 minutes, focusing on your breath.

💡 Tip: Place a folded blanket under your hips for added support.

Cool Down and Recharge 💕

Hot flashes can be a challenge, but incorporating this stretch sequence into your daily routine can help you stay cool, calm, and collected. Remember, it’s not just about physical relief—it’s about giving yourself a moment to pause and breathe. Your body deserves that care.

Have you tried any of these stretches? Let us know which one helps you the most! 💖