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6 week Online self-paced course

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.




• 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

Photo of Caroline Cooper of Humble Warrior Yoga demonstrating a gentle neck stretch
Photo of Caroline Cooper of Humble Warrior Yoga demonstrating a stress releasing pose

Week 2: Managing Stress for Better Sleep 


Yoga, Breath and Mindfulness:


• De-stress and unwind with postures and breathwork designed to melt away tension.




• 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.




• 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

Photo of Caroline Cooper of Humble Warrior Yoga demonstrating a cooling restorative pose
Photo of Caroline Cooper of Humble Warrior Yoga demonstrating a twist pose to aid digestion

Week 4: Nutrition and Menopause 


Yoga, Breath and Mindfulness:


• Focus on digestion and support your body with gentle yoga poses.




• 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.




• 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

Photo of Caroline Cooper of Humble Warrior Yoga demonstrating a deep relaxation pose
Photo of Caroline Cooper of Humble Warrior Yoga demonstrating a restorative pose

Week 6: Putting It All Together 


Yoga, Breath and Mindfulness:

Review and integrate the practices you've learned throughout the course.




• 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! 

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