Petra Coveney
Petra Coveney is the founder of Menopause Yoga - the world’s first specialist yoga practice designed to support women on their Menopause journey. Founded in 2013, Menopause Yoga unites the latest western medical science with eastern wellbeing, and is grounded in many years of research and work with menopausal women.
Petra is a senior teacher and trainer with the British Wheel of Yoga and Yoga Alliance Professionals, and the first yoga teacher to become a member of the British Menopause Society for health practitioners. She works with menopause specialist doctors, including Dr Louise Newson at Newson Health Menopause & Wellbeing Centre, runs classes, courses and the world’s first menopause specific teacher training course, which is accredited by both the British Wheel of Yoga and Yoga Alliance Professionals. Petra has now trained more than 400 qualified Menopause Yoga teachers in over 26 countries worldwide. Her course has been translated into Japanese. Her book ‘Menopause Yoga -an holistic guide to supporting women on their menopause journey,’ is published by Singing Dragon Books.
Fir more information about her public classes, workshops and teacher training course please visit her website: www.menopause-yoga.com and follow her on Instagram @menopause_yoga
Her positive approach to The Menopause includes specially adapted yoga asana, breathwork and meditation techniques from the Hatha yoga tradition, as well as Yin and restorative yoga. Her non-dogmatic approach is influenced by the principles of Indian Ayurveda and the Traditional Chinese Medicine concept of ‘Second Spring’ –the stage of renewal and wisdom in a woman’s post reproductive life. She has also trained with the inspirational Alexandra Pope and The Red School.
Petra says: “Menopause Yoga educates and empowers women with knowledge about The Menopause so that they can embrace the changes in their minds, bodies and emotions.
“Menopause isn’t just a list of symptoms, or a medical marker for the end of a woman’s fertility – it is so much more. The Menopause is a bio-psycho-social-spiritual transition, a bridge between your past and future self. It is an opportunity to gain deep insight, reconcile and let go of past pain and emotions that may be holding you back, accept yourself with love and kindness - so that you can step into your post menopause life feeling liberated, happier, healthier. The Menopause is a woman’s ‘Great Awakening’ of spiritual consciousness. It holds the key to feeling more empowered and can unlock a self confidence that comes from a joyous self-acceptance of ourselves. We call this your ‘feminine power.’
“Women in the past would have taken this journey together, supporting each other at this major axis of change. We can still come together, and benefit from our super power: the ability to feel the warm embrace of oxytocin – the happy hormone that is naturally released when women hug and huddle together in a community – even online.”
“The simple yoga, breathing and meditation techniques we use in Menopause Yoga can help alleviate the main symptoms of menopause, such as hot flushes and night sweats, menopause rage and irritability, anxiety, insomnia, fatigue, lethargy and low mood. And the guided Journal writing can open the door to your own self-discovery, to guide you through your own individual and unique menopause transition.
“My philosophy: Menopause is an opportunity to take a pause in your busy life...to Nurture & Nourish yourself...to take time for Self Study and learn more about your changing body, mind and emotions...to release, rest and finally re-emerge into your Second Spring feeling refreshed and ready for this next exciting stage of life.”
Menopause Yoga sits perfectly with the wisdom of Alexandra Pope and The Red School philosophy, and is complimented by the practices of other MFML teachers who are experts in yin yoga, restorative yoga, somatic movement, sleep recovery, slow vinyasa flow, qigong and other forms of breath initiated movement. I hope you enjoy your menopause journey with Movement for Modern Life and the wealth of expert teachers to guide you on your way.”
http://www.menopause-yoga.com
https://www.instagram.com/menopause_yoga/
Petra 's classes
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58:14REPLAY - Mindful Movement for Menopause
In this compassionate and nurturing environment, Petra will guide you through a series of mindful movements, breathwork, and relaxation techniques that are tailored to meet the unique needs of women in perimenopause and menopause.
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07:12Gratitude Visualisation
Anhedonia or ‘loss of joy’ is a menopause symptom caused by low oestrogen. But we can reframe our thoughts to help change our feelings. Join Petra in this Gratitude guided visualisation to help you focus on what you feel grateful for and set an intention on something that brings you joy, everyday of your life.
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26:23Calming Anxiety and Overwhelm
Low oestrogen affects ability to produce the hormones that make us feel happy and calm, and causes low brain energy that affect our mental focus, memory and make us feel overwhelm. Join Petra for this simple class to calm anxiety and overwhelm. It includes gentle movement to improve vagal nerve tone, Ocean breath with sound to soothe your nervous system, a restorative Supported Child’s pose with the option to ‘retreat from the world,’ and two breathing and meditation practices: Mind Meets The Breath and Ladder Breath.
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17:49Awakening to Yourself
Oestrogen is an anti-inflammatory, so your perimenopausal symptoms can include sore joints and muscle stiffness, especially around the hips, shoulders, wrists and ankles. Join Petra for this simple morning class with somatic movement to help you limber up, lubricate joints and set a positive intention for your day ahead. You can even practice this class in bed.
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10:39Second Spring: A Guided Visualisation Meditation
It’s never too early to prepare for your Second Spring and we can start by becoming more comfortable with change. Join Petra for this guided visualisation meditation as she walks you through the seasons of a woman’s life, drawing on Nature’s seasons: Spring, Summer, Autumn, Winter and arriving in your Second Spring.
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08:24Second 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.
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21:47Strength 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.
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30:07Cooling Hot Flashes
Hot flashes are not just physical sensations of heat - they start in your brain. Low oestrogen can make your internal temperature gauge over-sensitive to small changes causing either hot flashes or cold chills. These symptoms can also be triggered by stressful thoughts, and if you feel embarrassed by your hot flash, this stressful feeling can make the flashes hotter and last longer. Join Petra for this class to both cool your body and calm your mind. She shows you two simple cooling breath techniques and subtle versions you can practice in public. This is followed by her Hot Flash Wave guided visualisation, Ocean breath and a restorative supported reclined cobbler pose to release heat and relax.
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04:39Hot Flash Remedy
A simple visualisation exercise to help to manage hot flashes 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 Flash 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 flashes, as you learn to allow the heat to flow calmly through you, rather than resisting it.
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01:01:16Menopause 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.
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50:03Menopause 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.
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37:08Menopause 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.
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44:07Menopause 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.
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03:33Yoga 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.