Yoga Classes › "menopause"
Second Spring: Opening Your Heart
Embracing your menopause can foster a positive mindset, which may benefit our moods and mental health. Join Petra for this 5-10 restorative pose called Mountain brook that can help you to breathe more deeply by gently stretching across your chest, and open your heart to opportunities in post menopause Second Spring.
Strength and Empowerment
Join Petra for this energising Hatha class designed to build bone and muscle strength while also boosting your brain and heart health. This short sequence includes modifications for osteopenia and lower back pain as well as frozen shoulders, which are common menopause symptoms of low oestrogen.
Hot Flush Remedy
A simple visualisation exercise to help to manage hot flushes often associated with the menopause. This yoga class is one simple pose, breathing deeply whilst lying in a constructive rest position. You can do this any time when experiencing uncomfortable feelings of heat. Expect a short demonstration of Petra’s Hot Flush Wave, with Ocean breathing and 3-part breath. If you practice this daily to reduce stress, you will also develop the simple skills for managing hot flushes, as you learn to allow the heat to flow calmly through you, rather than resisting it.
Menopause Yoga: Finding Ease
This gentle vinyasa yoga class is designed as a moving meditation to calm your mind and nervous system to help you prepare for rest. It is followed by Petra’s ‘disappear from the world’ restorative yoga poses, Max Strom’s ‘Mind Meets the Breath’ meditation and breath work, before ending with a relaxation practice, seated meditation and a mantra. You will need a strap or belt, a bolster, a cushions, 2 blankets, 2 blocks and 1 cork yoga brick or weighted eye pillow (or equivalent). NB - Modifications: hip and knee injuries take care. If you experience hot flushes, keep your head level with your heart. Osteoporosis: avoid flexion rounding your back in forward folds; keep your spine straight. Claustrophobia: avoid placing the blanket over the head. Headaches: avoid placing weight on the head. Trauma and previous experience of panic attacks: breathe at your own pace and pause the practice when needed.
Menopause Yoga: Befriending Your Body
A soothing and calming yoga class to cool hot flushes and help you surrender to the natural process of change associated with the perimenopause and menopause. Expect hip opening stretches and simple somatic movements through the spine which lead to a restorative yoga practice, followed by a deep relaxation, a guided meditation and a mantra. This class is taught wholly on the floor and is very gentle and grounding. It is designed to help you befriend your body with kindness and self-compassion at a time when your body is transforming and can feel out of your control. You will need a yoga mat, a strap or belt, 1 bolster and 2 cushions (or household equivalents), and 2 blocks (or thick books). NB - Modifications: take extra care with hip and knee injuries. Osteoporosis: avoid flexion rounding your back in forward folds; keep your spine straight. Trauma: please note that hip opening poses and stretches across the chest can release tension but may also trigger trauma. Follow your own breathing pace, pause the practice when needed and find a comfortable resting pose.
Menopause Yoga: Befriending Your Feelings
This dynamic vinyasa yoga class is an energising but soothing practice which ends with a restorative yoga pose, relaxation, seated meditation and mantra. This class is designed to help you befriend your feelings at a time when erratic hormonal Pre-Menstrual Tension can trigger ‘energy surges’ and fiery emotions such as menopause rage. You will need a strap or belt, a bolster, a cushion and 2 blocks. NB - Modifications: hip and knee injuries take extra care, use a blanket when kneeling. If you experience hot flushes, keep your head level with your heart. Osteoporosis: avoid flexion rounding your back in forward folds; keep your spine straight. Trauma: hip opening poses and stretches across the chest can release tension but may also trigger trauma. Follow your own breathing pace, pause the practice when needed and find a comfortable resting pose.
Menopause Yoga for Strength
A gently strengthening yoga class to re-energise and empower by building strong bones. This dynamic hatha yoga class with poses that are held for 10 rounds of breath helps build bone mineral density and muscle mass, and raise the heart rate. This class has been designed to help prevent osteoporosis (weakened bones), sarcopenia (muscle loss) and cardiovascular disease, which can develop post-menopause. Expect a range of simple heart-lifting backbends to energise, breath work, a restorative yoga pose, relaxation practice and seated meditation. You will need a strap or belt, 2 bolsters, a cushion, a blanket, and 2 blocks. NB - Osteoporosis: avoid flexion rounding your back in forward folds; keep your spine straight. If you have previously experienced panic attacks, avoid holding your breath and instead follow your own breathing pace.
Yoga for Osteopenia
This is a brief yoga tutorial of some of the ways you can use a chair to modify your yoga practice if you have osteopenia (weakened bones) which can affect women as they go through the menopause. If you have osteoporosis, you must always consult your GP before practising yoga, and ask your osteopath or physiotherapist which range of movement is suitable for your body.
Yoga for Pelvic Floor Health
This yoga class brings awareness to the pelvic floor and lower body through breath, gentle movement and deep relaxation. Starting with a long relaxation, we then bring gentle movement to the body, practicing yoga poses to bring tone and range of movement to the pelvic floor. Class ends with a guided lower body relaxation. Pelvic Floor health is essential as we transition into Perimenopause and Menopause. As our levels of oestrogen begin to fluctuate, this can have an effect on the tone and elasticity of the pelvic floor. Increased levels of stress and anxiety during this time can also lead to hypertonic or overactive pelvic floor muscles caused from too much tension or tightening of the pelvic floor. Pelvic floor muscles can also be weak or hypotonic meaning the muscles are not providing enough support for the bowels, bladder, and uterus. You will need a bolster, blankets, two cork bricks (if you have them, or books), a belt, sandbag or weights (optional).
Yoga Nidra: Welcome Home to Yourself
A yoga nidra to welcome you home to yourself just as you are, right now. Especially curated for those in their menopause journey, but equally suitable to all. Settle down and get comfy ready to do absolutely nothing at all! This practice invites you to simply to take a pause to be. This is your time and space to pause and rest. You just need a place where you can lay down comfortably, maybe with some pillows and your favourite blanket.
Yoga Nidra: Your Menopause Journey
A yoga nidra especially for the menopausal journey. Settle down and get comfy ready to do absolutely nothing at all! This practice invites you to simply to take a pause, to rest and to be, because in the menopausal journey, the pause is exactly what you need. You just need a space where you can lay down comfortably, maybe with some pillows and your favourite blanket.
Yoga for Strong Bones
This yoga class takes us through a series of poses which have been proven (in a seminal two-year pilot study of yoga and osteoporosis) to improve bone strength. This class builds strength and balance, but in a gentle, accessible way. The key pillars for sustaining bone strength include stimulating the bones through weight bearing movement, muscular engagement of the arms, legs, abdomen and glutes, and balance, which helps build agility and equilibrium. Maintaining our bone strength and density to prevent the risk of osteoporosis is hugely important as we journey into menopause and beyond. You will need 2 cork bricks (or books!) and a blanket.
Cooling & Calming Practice
This cooling and calming yoga class and breath practice soothes the nervous system and deeply relaxes the mind and body, suitable for anyone feeling overwhelm or the need to calm. But this class especially is a great menopause yoga class, providing relief to hot flushes, night sweats, irritability and sleeplessness. In addition to supported forward folds, gentle inversions and restorative poses, there is slow deep breathing and cooling pranayama practices. This sequence is recommended for anyone feeling overwhelmed or stressed, or anyone experiencing menopausal symptoms, especially if you are experiencing excessive heat in the body and to mitigate the effects of hot flushes, night sweats and irritability. A soothing practice to do in the evening before bed. You will need a chair, a bolster, two blankets and an eye pillow.
Yoga Nidra To Cool & Relax
Experience the sleep of the yogis with this beautifully relaxing yoga nidra. This yoga nidra is specifically created for women undergoing perimenopause or menopause but it can be enjoyed by everybody who would like space for a beautifully calm and relaxing yogic sleep. This yoga nidra is best served with the legs raised on a chair or sofa, and you may need blankets and cushions to get really comfortable. Don't forget to prioritise your comfort during these beautiful yoga nidras. Yoga nidra starts at 3.23 so after you have heard the introduction to how to get comfortable, you may wish to start your practice then.
Support Yourself During The Change
A yoga class to restore, soothe and calm hormone imbalances which may be occuring during menopause, with some cooling breath-work. You'll need a chair but it's possible to work with a sofa nearby. You will also need blankets and possibly bolsters and cushions as well.
Take it Easy
This sequence of supported yoga poses is ideal for all levels and for when you need to let go, relax and take it easy. These poses are especially beneficial for easing PMT; symptoms of the menopause or for anyone who needs to release stress and strain. You will need some blocks.
Keep Grounded Through Change
This is a slow, easy class for when you need to move just a little bit, and will help you to keep centred or grounded in times of change. This is especially important during the menopause and can really help you go through life's biggest change, but it's also an awesome class to take during your period or if you're going through any periods of disruption and you just need some slow, gentle moving support. You will need a block.