✨ 4 to Flourish: ✨

A Rooted Approach to Thriving Through Menopause and Beyond

Hello friends!

At Yoga for Menopause, I believe aging is not about decline — it’s about deepening into your own wisdom, strength, and vitality.

4 to Flourish was created as an effective guide to support your body, mind, and spirit through the menopause transition and beyond.

Each pillar offers practices, reflections, and tools to help you live with more ease, strength, and joy. 4 to Flourish is sprinkled through everything that I share here.

🌸 The 4 Pillars:

1. Body Wisdom

Trust the inner guidance your body offers — it’s always been there.

Learn to listen, respond with compassion, and honor what your body needs at every stage.

Practice:

• Check in with how you feel before eating or moving

• Pause and take 3 deep breaths before making a decision

• Notice how your body feels after movement

• Notice one small thing your body carried you through today.

• Listen to your intuition on what you need most today

2. Nourish

True nourishment goes beyond food — it’s what feeds your soul, your relationships, your creativity.

Here, we explore how to nourish every part of you.

Practice:

• Call or text a loved one to connect

• Read something that inspires or uplifts you

• Take a break from social media for an hour

• Spend 5 minutes in nature or looking at the sky

• Reflect on one thing that brings you joy

3. Movement

Movement is medicine — a way to stay strong, flexible, and resilient as we age.

I offer movement practices that meet you where you are, honoring energy fluctuations and physical changes.

Practice:

• Take a walk outside for any length of time

• Stretch your spine with a gentle twist

• Reach your hands to the sky for a full body stretch

• Try a yoga pose that feels good today

• Dance for one song

4. Restore

Prioritize rest and relaxation to recharge mind and body

This pillar invites you into rest, deep relaxation, and nervous system healing.

Practice:

• Take a 5-minute mindful breathing break

• Do a body scan before bed

• Sit in silence for 2 minutes w/your breath as your anchor

• Take a bath or enjoy a warm cup of tea

• Get fresh air and notice the beauty that nature has to offer

4 to Flourish practices are woven into everything I share here — from yoga practices to soulful reflections. These four principles create a ripple effect—each one enhancing the others to support your overall well-being. Together, they form a dynamic, balanced approach to aging well.

More ideas for soul-care:

• Express gratitude for your body

• Set an intention for the day

• Unplug from screens for 30 minutes

• Lie down and let go for 5 minutes

• Say something kind to yourself

Affirmation

I honor the wisdom unfolding within me.
I embrace each change as a doorway to deeper strength, clarity, and self-love.
This is my time to flourish.