7 Days of Yoga for Mindful Menopause gentle daily guidance for balance, healing & inner calm.2/6/25 @7pm

Mindful menopause yoga - 7 Days of Yoga for Mindful Menopause - Join me for a 7 day challenge introduction to beginners yoga, breath-work, mindfulness & meditation to help you nourish & flourish through menopause. Feel the difference, learn practices to help with al the challenges of hormaonal imbalances & all stages of the menopause. Join the class for FREE or donation on (YouTube) - Ananda Mindful Yoga -

Mindfulness, yoga, pranayama, and meditation offer holistic support during menopause by calming the nervous system, balancing hormones, and enhancing emotional resilience. These practices reduce stress, improve sleep, ease physical discomforts like joint pain and hot flashes, and foster a deeper connection with the changing body. Together, they create space for self-compassion, inner stability, and empowered transformation through this natural life phase.

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starts on - Monday June 2nd 2025 @ 7pm,

Gentle daily guidance for balance, energy, and inner calm

Each day includes a short yoga sequence (15–20 mins), pranayama, and a mindful reflection or intention... (an outline of what we will cover each day)---

🌿 Day 1: Ground & Arrive

Focus: Create safety and connection within

• 🧘‍♀️ Yoga Poses:

  • Child’s Pose (Balasana)

  • Cat-Cow (Marjaryasana-Bitilasana)

  • Seated Forward Fold (Paschimottanasana)

• 🌬 Breathwork:

  • Deep Belly Breathing (5 mins)

• 🪷 Reflection:
  “I allow myself to be exactly where I am.”

💧 Day 2: Soothe & Release

Focus: Calm nervous system and reduce anxiety

• 🧘‍♀️ Yoga Poses:

  • Reclined Bound Angle (Supta Baddha Konasana)

  • Legs Up the Wall (Viparita Karani)

  • Supported Bridge (Setu Bandha Sarvangasana)

• 🌬 Breathwork:

  • Chandra Bhedana (Left Nostril Breathing – 5 mins)

• 🪷 Reflection:
  “With each breath, I soften and let go.”

🔥 Day 3: Gentle Strength & Resilience

Focus: Build confidence and inner vitality

• 🧘‍♀️ Yoga Poses:

  • Mountain Pose (Tadasana)

  • Warrior II (Virabhadrasana II)

  • Tree Pose (Vrikshasana, optional support)

• 🌬 Breathwork:

  • Ujjayi (Ocean Breath – 3 mins)

• 🪷 Reflection:
  “I am strong, steady, and rooted.”

🌙 Day 4: Deep Rest & Surrender

Focus: Activate parasympathetic system for deep relaxation

• 🧘‍♀️ Yoga Poses:

  • Reclined Twist

  • Supported Child’s Pose

  • Savasana with cushions

• 🌬 Breathwork:

  • Nadi Shodhana (Alternate Nostril – 5 mins)

• 🪷 Reflection:
  “I give myself permission to rest.”

🌼 Day 5: Open & Flow

Focus: Increase circulation and reduce stiffness

• 🧘‍♀️ Yoga Poses:

  • Seated Side Stretch

  • Low Lunge

  • Cat-Cow

  • Seated Twist

• 🌬 Breathwork:

  • Breath & Movement Synchronization (inhale arms up, exhale fold)

• 🪷 Reflection:
  “Energy flows freely through me.”

🌻 Day 6: Heart & Hormone Support

Focus: Open the chest, regulate emotions, support endocrine balance

• 🧘‍♀️ Yoga Poses:

  • Supported Fish Pose (Matsyasana with bolster)

  • Bridge Pose

  • Gentle Camel Pose

• 🌬 Breathwork:

  • Gentle Kapalabhati (if comfortable) or Soft Inhale-Exhale Focus

• 🪷 Reflection:
  “I open my heart to this phase of life.”

🌕 Day 7: Integrate & Celebrate

Focus: Reflect, integrate, and celebrate progress

• 🧘‍♀️ Yoga Poses:

  • Your favorites from the week (3–5 poses)

  • End with Reclined Butterfly or Savasana

• 🌬 Breathwork:

  • Choice of Nadi Shodhana or Chandra Bhedana

• 🪷 Reflection:
  “I honor the woman I am becoming.”
  (Optional: Write a short journal entry on how your body and heart feel after this week.)