Embrace the Change
Yoga for Supporting Menopause with Ruth Henderson-Cash
Apart from hot flushes, how clued up are you on the changes happening as you move toward and through Menopause? For women not yet there, what could you be doing now to support a smoother transition when it occurs? Many women experience a variety of symptoms at this time, without linking them to Menopause. The list is extensive, including mood changes, joint aches, poor sleep, feeling like you aren’t the same you anymore.
Over these 5 sessions, you will be guided through your own personal journey of discovery: gain knowledge and explore a variety of practices to support you before, during, and beyond this phase of life.
Retain unlimited access to the course content and practices via your OrangeYoga account.
Feel free to watch the introduction - it should give you an idea of what it's all about.
Once you're happy to commit, click one of the 'join' buttons - lifetime access to the course is £60.
Lectures
Embrace the Change ~ Course Overview
Hear a bit more about the course and what to expect.
3mins
Embrace the Change ~ Introduction
More information on this course, its structure, and suggestions on how to get the most from it.
8mins
Embrace the Change ~ Part One
Learn what is meant by the different stages of menopause and consider where it feels you are at in that process. Use a holistic yoga framework to consider your symptoms and the multiple aspects of you (physical, mental, emotional, etc.) that are affected during this time of change. Become familiar with both common and less common symptoms. Explore some yoga practices and notice how you feel.
1hr
Embrace the Change ~ Part Two
We look at the physical aspects of this time of transition- before, during, and after in relation to symptoms and strategies. Experience a gentle asana practice of approx. 30 min and notice how you feel. Consider the key physical menopause symptoms and management strategies which include diet, exercise, and other lifestyle factors with reference to research and studies. What resonates for you? Start to create your intervention plan with a structure provided to help you.
1hr 47mins
Embrace the Change ~ Part Three
Finishing the physical layer, we consider our energy and its different functions (physical, mental, etc.) and how this is impacted by selected menopause symptoms. You may connect some changes that you didn’t associate with the menopause. Within this session are breath practices, asana practices, as well as lifestyle recommendations aimed at supporting your energy. Then review your priorities and strategies.
1hr 26mins
Embrace the Change ~ Part Four
The third layer in our model considers the mind: your thoughts and emotions. We look at specific menopause symptoms which may impact the mind. We then spend time on yoga and lifestyle strategies to support this including breath practices and restorative yoga practices. Take time to notice how you feel and review your priorities and strategies.
1hr 39mins
Embrace the Change ~ Part Five
Our final session explores the last layers of our yoga model: transforming knowledge into wisdom and nurturing a sense of peace within. We share a short meditation together, experience some self care gentle practices, but also delve into tools to connect to our inner wisdom and support our sense of peace. Reflect on your challenges to prioritise your ongoing self care and strategies to overcome this. Be clear on your key takeaways from the course.
1hr 09mins
Embrace the Change ~ Follow Up
How to find out about live courses of Embrace the Change, where participants can share with and support each other and content is adapted to reflect the priorities of the group.
1min
Extras
Body Scan Relaxation
From Session 2.
13mins
Gentle Movement with Body Scan
From Session 2.
24mins
Pelvic Floor Experiential
From Session 2.
9mins
Autumn Leaves Standing Visualisation
From Session 4.
4mins
Breath of Joy
From Session 4.
9mins
Body Scan
From Session 2.
13mins
Restorative Full Wall Hang
From Session 4.
4mins
Alternate Nostril Breathing
From Session 4.
8mins
Meditation for Peace
From Session 5.
7mins
Oval Energy Visualisation with Breath
From Session 5.
16mins
Head and Shoulders Gentle Movement
From Session 5.
12mins
Restorative Half Fold
From Session 4.
4mins
Restorative Supported Wall Hang
From Session 4.
5mins
Restorative Legs up the Wall
From Session 4.
12mins
So Hum Breath Practice
From Session 4.
4mins
Humming Breath Practice
From Session 3.
5mins
Vayu Focused Gentle Movement
From Session 3.
20mins
Cooling Breath Practice
From Session 3.
6mins
Transformation Visualisation
From Session 1.
6mins
Body Gratitude Meditation
From Session 2.
11mins
Gentle Movement and Heart Meditation
From Session 1.
9mins
The Light Within Meditation
From Session 1.
4mins
Slow Walk
From Session 2.
5mins
