Does menopause have you tossing and turning all night? You're not alone. Many women experience sleep disturbances during this transition. But fret no more! Our Self-Paced Online Course can be your key to unlocking restful nights and waking up refreshed.
This program provides a gentle, yet effective approach to improving your sleep through getting to the root of the problem. Each week, you'll receive a pre-recorded yoga class specifically designed to target common sleep challenges associated with menopause.
Here's a sneak peek at what awaits you :
Week 1: Introduction to Menopause Yoga for Sleep
Yoga, Breath and Mindfulness :
• Gentle stretches and calming breathwork to ease your body and mind into relaxation.
Information:
• Understanding how menopause impacts sleep
• The benefits of yoga for sleep during menopause
Journal Prompts to:
• Reflect on your current sleep patterns
• Identify your sleep challenges
• Set goals for the course
Week 2: Managing Stress for Better Sleep
Yoga, Breath and Mindfulness:
• De-stress and unwind with postures and breathwork designed to melt away tension.
Information:
• The link between stress and sleep disturbances during menopause
• Yoga techniques for stress management
Journal Prompts to:
• Identify your main stressors
• Explore how stress manifests in your body
• Brainstorm ways to incorporate stress management into your daily routine
Week 3: Cooling the Body & Mind for Sleep
Yoga, Breath and Mindfulness:
• Restorative postures combined with cooling breaths to promote relaxation and reduce hot flashes.
Information:
• The role of body temperature regulation in sleep during menopause
• Yoga practices to cool the body and mind
Journal Prompts:
• Do you experience hot flashes? How do they affect your sleep?
• Explore cooling strategies you've tried - what worked and what didn't?
• Brainstorm ways to create a cooling bedtime routine
Week 4: Nutrition and Menopause
Yoga, Breath and Mindfulness:
• Focus on digestion and support your body with gentle yoga poses.
Information:
• How nutrition impacts sleep and menopause symptoms
• Explore dietary choices that promote better sleep
Journal Prompts:
• Reflect on your current eating habits and their impact on sleep
• Identify areas for improvement in your diet
Week 5: Deepening Relaxation for Sleep ️
Yoga, Breath and Mindfulness:
• Dive into Yoga Nidra, a guided meditation practice for profound relaxation and improved sleep.
Information:
• The benefits of Yoga Nidra for sleep during menopause
• Guided instructions for practicing Yoga Nidra
Journal Prompts:
• Reflect on how you feel after practicing Yoga Nidra
• Explore ways to integrate this practice into your routine for better sleep
Week 6: Putting It All Together
Yoga, Breath and Mindfulness:
• Review and integrate the practices you've learned throughout the course.
Information:
• Recap of key concepts and techniques
• Strategies for maintaining a healthy sleep routine during menopause
Journal Prompts:
• Reflect on the course's impact on your sleep
• Identify the practices that have been most beneficial
• Explore ways to continue prioritising sleep
Frequently Asked Questions ?
Q: Is this course suitable for beginners? A: Absolutely! The course is designed for all levels, with gentle and accessible yoga practices.
Q: How much time do I need to commit each week? A: Each week requires approximately 30-40 minutes for the yoga class and informational content, plus additional time for journaling and tips.
Q: What if I miss a week? A: No worries! The course is self-paced, so you can catch up whenever it suits you.
Q: Do I need any special equipment? A: Just a yoga mat and comfortable clothing. Optional items include a blanket and pillow for added comfort.
Q: How long do I have access to the course materials? A: You will have lifetime access to all course materials, so you can revisit the content anytime.
Join us on this journey to improve your sleep and well-being during menopause. Enroll today and take the first step towards restful nights and rejuvenated days!