Discover how online live therapeutic yoga & Pilates classes can reduce menopause fatigue, improve sleep, mood, and energy. Free trial class offered by My Yoga...
Read MoreYoga for Menopause
Yoga for Menopause
Supporting Women on Their Menopause Journey
Find your Balance, Strength & Grace in This New Phase of Life
You’ve Cared for Everyone Now it’s Time to Care for You
At My Yoga Vibe, we understand that menopause isn’t just a biological transition — it’s a deeply personal journey that affects every aspect of your well-being. Our Menopause Wellness Program is thoughtfully designed to help women move through hormonal changes with Yoga, Mat Pilates, and Mindful Low-Impact HIIT, so you can feel strong, calm, and confident again.
You’re Not Alone in This Transition
Menopause is experienced by over 1 billion women globally (WHO, 2023), and nearly 75% report experiencing symptoms such as hot flashes, insomnia, mood swings, and joint pain (Harvard Health Publishing, 2022).
Do any of these sound familiar?
You’re not broken — your body is rebalancing. The right kind of movement helps you adapt with strength and grace.
Weight Gain and Bloating
Feeling Anxious or Emotional
Joint Stiffness & Muscle Loosening
Why Daily Rigorous Exercise Isn’t Helpful
While high-intensity workouts are popular, they can elevate cortisol, your primary stress hormone. Chronically high cortisol can:
- 🔥 Aggravate hot flashes
- 🌙 Disrupt sleep cycles
- ➕ Increase belly fat retention
- 🦵 Causes inflammation in joints and muscles
“Menopause is a time when the body needs support — not stress.” — Shweta, Women’s Wellness Coach
That’s why our classes focus on low-impact but powerful practices that regulate hormones, build lean strength, and calm the nervous system — creating harmony from within.
Our Yoga Practice • Mat Pilates • Gentle HIIT
Every class is designed to work with your hormones — not against them.
Yoga
Yoga has been clinically shown to reduce hot flashes and improve mood in menopausal women (NCBI, 2021).
Benefits:
- Enhances flexibility, posture & hormone balance
- Soothes the nervous system and supports endocrine health
- Calms the mind and eases emotional fluctuations
Helpful Postures:
- 🧍♀️ Bridge Pose (Setu Bandhasana): Strengthens pelvic floor & relieves fatigue
- 🙇♀️ Child’s Pose (Balasana): Calms the mind, reduces anxiety
- 🐈 Cat-Cow (Marjariasana): Improves spinal mobility & hormone flow
- 🛌 Reclined Bound Angle Pose (Supta Baddha Konasana): Relieves hot flashes & supports sleep
Low-Impact HIIT Elements
Short bursts of rhythmic movement (40–60 sec) with rest intervals — ideal for midlife women.
Benefits:
- Boosts energy, heart health & metabolism
- Supports insulin balance (reduces belly fat)
- Releases endorphins to improve mood
- Strengthens bones without joint strain
Real-Time Example: A 2022 Menopause journal study found that low-impact interval training 3x/week improved insulin sensitivity and reduced central adiposity in perimenopausal women.
Mat Pilates
Focuses on core, back, and pelvic muscles — areas that weaken during menopause.
Benefits:
- Supports joint stability, posture, and muscle tone
- Helps with pelvic dysfunction or incontinence
- Reduces lower back pain
- Improves balance & coordination
Common Movements:
- Leg circles & bridges for pelvic strength
- Rolling like a ball for spinal mobility
- Gentle plank variations for core activation
Breathwork & Relaxation
Hormonal changes can dysregulate the nervous system, leading to anxiety, irritability, and fatigue.
Techniques We Teach:
- 🌿 Sheetali (Cooling Breath): Reduces hot flashes & calms the body
- 🐝 Bhramari (Humming Breath): Lowers anxiety & soothes the mind
- 🌬️ Diaphragmatic Breathing: Improves oxygen flow & hormonal balance
💤 Savasana for Deep Rest
Savasana helps lower cortisol, balance melatonin, and enhance sleep quality — especially useful for women who face insomnia during menopause. Practiced before bed, it trains the body to release tension and enter restorative rest.
Each Class Focuses on a Specific Need
| Class Focus | Goal | Key Practices |
|---|---|---|
| Hormonal Balance | Soothe endocrine glands | Gentle Yoga & Restorative Flows |
| Strength & Stability | Build lean muscle | Mat Pilates + Light HIIT |
| Energy & Metabolism | Boost energy & burn fat | Low-Impact Cardio Sequences |
| Calm & Sleep | Reduce stress & promote rest | Breathwork + Yin Yoga |
| Core & Pelvic Health | Support posture & bladder control | Pilates Core + Bridges + Breath |
Why This Practice Matters for You
Our Unique Advantage
Why hundreds of women choose My Yoga Vibe
Our Success Stories & Sessions
Experience how My Yoga Vibe is making a difference—real stories from our community and glimpses of our sessions in action.
Meet Your Guide Shweta
Hi, I’m Shweta, a Women’s Wellness & Yoga Coach with 10+ years of experience helping women through postpartum recovery, hormonal health, and menopause transitions.
I integrate yoga, functional movement, nutrition, and lifestyle to help women navigate menopause with clarity and confidence.
“Menopause is not the end of youth — it’s the beginning of self-connection.”
Shweta Rao. Founder My Yoga Vibe
Read FAQs
Frequently Asked Questions about Menopause
What is menopause?
Menopause is a natural phase in a woman’s life that marks the end of menstruation. It occurs when the ovaries stop producing eggs.
What are the common symptoms of menopause?
Common symptoms include hot flashes, night sweats, mood swings, sleep disturbances, vaginal dryness, and weight gain.
When does menopause typically occur?
The average age for menopause is around 51, but it can vary from woman to woman.
How can yoga help with menopause symptoms?
Yoga can help manage menopause symptoms by reducing stress, improving sleep, increasing flexibility, and boosting mood.
What type of yoga is best for menopause?
Gentle and restorative yoga styles are often recommended for menopause, as they focus on relaxation and stress management.
Can yoga help with hot flashes and night sweats?
Yes, yoga can help regulate body temperature and improve sleep, which can reduce the frequency and severity of hot flashes and night sweats.
Is your program suitable for beginners?
Absolutely! Our program is designed to accommodate women of all fitness levels, including beginners.
Can I combine your yoga program with other treatments for menopause?
Yes, our yoga program can complement other treatments recommended by your healthcare provider.
Articles on Menopause
Explore our collection of insightful articles designed to support your wellness journey. Here, we share knowledge, inspiration, and tips to help you thrive in mind, body, and spirit.
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