Navigating Menopause

Find steadiness through the twists and turns of becoming a wise and powerful woman. This program is designed to help you navigate the full spectrum of experiences associated with perimenopause, menopause and postmenopause. Each class is focused on a specific challenge you may encounter, using movement, breathwork, and meditation to encourage a sense of ease.
6
Classes
2
Weeks
Props:
  • 2 blocks,
  • 2 bolsters,
  • 2 blankets,
  • chair,
  • strap,
  • wall space
Find steadiness through the twists and turns of becoming a wise and powerful woman. This program is designed to help you navigate the full spectrum of experiences associated with perimenopause, menopause and postmenopause. Each class is focused on a specific challenge you may encounter, using movement, breathwork, and meditation to encourage a sense of ease.
Props:
  • 2 blocks,
  • 2 bolsters,
  • 2 blankets,
  • chair,
  • strap,
  • wall space
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Week 1

Yoga

Level 1-2 30 mins

It's common to experience anxious feelings during this change in life. When we can practice allowing and accepting them, they often begin to quiet. This class emphasizes ease over effort, using a chair to support you in simple twists, hamstring stretches, and plow pose, then ending in the serenity of supported savasana. Props Needed: A chair, a bolster, and a blanket.

Yoga

Level 1-2 30 mins

Get your daily dose of confidence with this everyday strengthening practice. Full of simple, accessible core work, you'll amplify your inner power and get a boost of positivity. Begin with pelvic tilts and cat/cows, then explore a variety of plank and bridge variations before soaking in the energy you've generated in savasana. Props Needed: Two blocks and a blanket. Props Suggested: An extra mat.

Yoga

Level 1-2 30 mins

This slow and steady sequence will help you de-stress and ease your mind. Begin with lion's breath to release tension, then find your focus in balance poses like tree and warrior III. You'll conclude with a meditative drishti practice using your block to support a comfortable seat. Props Needed: A block.

Week 2

Yoga

Level 1-2 30 mins

Gently awaken a feeling of joy with an uplifting series of heart-opening poses. Create energy and lightness with viloma pranayama, then ease into expansive supine postures, supported backbends, and shoulderstand with your chair. Props Needed: A bolster, two blankets, a block, and a chair. Props Suggested: A strap.

Yoga

Level 1-2 30 mins

If you experience hot flashes or night sweats, this class will help you cool yourself down. Find some relief with a restorative opener, then practice cooling and soothing sitali breathing. Explore some slow and easy forward folds and twists, then rest in supported supta baddha konasana. Props Needed: Two blocks, a strap, two bolsters and a blanket.

Yoga

Level 1-2 30 mins

Lull yourself into a calm and quiet state to invite a deeply restful sleep. This tranquil practice starts you off in a dreamy downward-facing savasana. You'll slowly transition to a variety of sleepy supported postures, like child's pose, bridge, and simple twists, then end in a rejuvenating legs up the wall. Props Needed: A bolster, two blankets, a block, and wall space.

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