MENOPAUSE SYMPTOMS (Hot Flashes and Night Sweats) The term menopause refers specifically to the date of a woman's last menstrual period, and can only be determined retroactively after six months to a year without any bleeding. In other words, the date of the last period is the official date of menopause. There are several phases and stages of menopause that may or may not be experienced by every woman. The phases/stages are: premature menopause, pre-menopause, peri-menopause and post menopause - the remainder of life after the official menopause date. Knowing the phases/stages and definitions of each will help women understand their own personal process as menopause and it’s phases and stages, like fingerprints is different for every women.

Hot flashes and night sweats are among the most common symptoms of the menopause process. They are often more frequent during times of stress. The following Yoga solution can help alleviate their intensity.

A Yoga Solution to Lower the Body’s Temperature

• The Cooling Breath can be done anytime, anywhere.

• If you can, practice the Cooling Breath regularly so that it is readily available when you feel a hot flash or a night sweat coming on.

• This breath practice will often stop a hot flash or a night sweat if you can catch it just as it begins.

Menopause Symptoms
(Hot Flashes and Night Sweats)

Cooling Breath
Cooling Breath
To do the breath - Sit (or stand) with your spine straight in a comfortable position. Open your mouth, purse your lips like you were going to whistle and slowly draw cool air in over your tongue and into your lungs. Close your mouth and exhale slowly through your nose. Repeat for as many times as you like and as often as needed.

Practice the Cooling Breath regularly so that it is readily available whenever you feel a hot flash or a night sweat coming on.
Mudra Meditation to Calm the Nervous System
Adhi Mudra Sit with a comfortable relaxed spine. Relax the chest and shoulders. Close your eyes or keep them slightly open with your gaze on the floor. Form a soft fist by curling your fingers around your thumbs (Adhi Mudra). Rest your hands, knuckles down, on your knees or thighs. Hold the mudra and sit quietly for 2 - 5 minutes as long as you are comfortable. You can combine the Mudra Meditation with the Cooling Breath if you like. When you are ready, release the mudra and stretch your body in any way that your body needs to stretch.

Hot Flashes and Night Sweats are often experienced more frequently when you are under stress. Practice the Mudra Meditation so that it is second nature when you find yourself in a stressful situation.