Yoga for Menopause: 5 Practices to Pause, Breathe, Renew

Pause & Practice: A 5-Part Menopause Yoga Series

Dear Friends,

I’ve been working on a 5-class yoga series just for you, the stressed-out woman in menopause in need of sanctuary and loving support. This series is an invitation to support your body, nervous system, and spirit through the many shifts experienced during menopause, especially perimenopause when hormonal fluctuations are most active. The first practice will be posted tomorrow.

Menopause isn’t just one moment in time, it’s a transition that unfolds in stages:

• Perimenopause - hormonal fluctuations are very active and you’ll begin to feel the effects

• Menopause is marked by 12 months without a period

• Postmenopause - the phase after that milestone

Throughout all of it, our bodies are experiencing a natural shift—estrogen and progesterone levels decline, which can affect everything from sleep, mood, to joint health, energy, and temperature regulation.

If you've been feeling tired, anxious, disconnected from your body—or like no one prepared you for this—you’re not alone and you’re not powerless. Your body is transitioning to a new phase yoga provides the practices to help support and relieve some of the symptoms

This 5-class series is designed to help you:

• Feel more grounded in your body

• Cool emotional and physical heat

• Build strength and stability

• Support better sleep and nervous system balance

The 4 to Flourish practices form the foundation for creating a balanced and fulfilling life at any stage, especially navigating the stages of menopause. By bringing awareness to the changes that are happening in menopause—such as shifts in energy, sleep, and emotional well-being—you can feel supported and in control through this natural transition with the 4 to Flourish principles of self-care that is woven into yoga for menopause:

• Body Wisdom - Your Inner Compass - This is your anchor to cultivate awareness of your body’s messages and build a nurturing relationship with yourself.

• Nourish - Fuel Your Mind and Body - Provide your body and mind with the nutrients and influences that sustain and uplift you.

• Movement - Keep your body strong and flexible through movement. Bone density, and muscle mass decline as we age. We can counter that with resistance training, yoga, and stretching. Cardiovascular exercise keeps the heart strong.

• Restore - Recharge Your Mind and Body - Prioritize rest and relaxation to rejuvenate and build resilience.

This series includes the following practices:

• Practice 1 - Tuning in with breath and somatic rest to ground and anchor in the series 🧘🏽.

• Practice 2 - Cool the Fire: Find relief with breath + gentle movement 🔥

• Practice 3 - Strength & Balance: Feel steady and strong in your changing body 💪🏽

• Practice 4 - Rest Deeply: Resetting your nervous system 😌

• Practice 5 - Blooming: Reflect and integrate your journey 🌸

Prepare your space for the practices ahead:

• Set the mood with candles, aromatherapy, flowers and anything else that offers a sense of beauty, calm and peace.

• Yoga mat

• Blankets for support and comfort

• Bolster, cushion or blankets

• Journal & pen

• Water bottle to stay hydrated

I’ll share the first practice tomorrow 🫶🏽.

Let’s pause, breathe, and renew—together.

Fern