Embrace the change: Yoga for perimenopause, menopause, and beyond
Menopause is not a single moment in time—it’s an unfolding transition. Although the average woman reaches menopause around age 51, the journey often begins up to a decade earlier, in a phase known as perimenopause. During this time, many women feel as if the ground is shifting beneath their feet, both literally and figuratively. As levels of estradiol, the body’s primary form of estrogen, fluctuate unpredictably, nearly every system in the body can be affected: balance, temperature regulation, sleep, cognition, energy, mood, and more.
While menopause is finally stepping into the public conversation, discussions often focus narrowly on symptoms, hormone therapy debates, or supplement trends. What’s missing is a deeper, holistic understanding of the transition itself—a major life shift that asks us to release old patterns, reassess priorities, adapt to new rhythms, and prepare for what comes next.
NEW EDUCATIONAL YOGA SERIES
Embrace the Change: Yoga for Perimenopause, Menopause, and Beyond is a structured, educational yoga series designed to guide you through this transition. This yoga series blends modern neuroscience with Yogic and Ayurvedic wisdom to help you understand what is happening in your body and mind and why. By shifting the focus from “symptoms to suppress” to “systems transitioning,” the series helps you navigate this period with clarity, steadiness, and agency.
We will look not only at how estradiol affects brain function but also at how these hormonal fluctuations ripple through every layer of the system. Understanding these shifts can help you make compassionate, informed decisions about the tools and practices you need.
While hot flashes, fatigue, brain fog, and sleep issues are common, menopause is far from a one-size-fits-all experience. In this course, we will explore the four major factors that shape how you move through this transition. By understanding these factors, you can better interpret your unique symptoms and respond to them thoughtfully and intentionally.
THIS SERIES IS FOR YOU IF YOU:
– Feel shifts in your energy, mood, sleep, or focus and want to understand why
– Are navigating hormonal changes and want a practical, supportive approach
– Are seeking effective movement practices that support mobility, strength, and flexibility
– Are looking for ways to regulate your nervous system, release inner pressure, and rediscover yourself
– Are ready to embrace this stage of life with clarity, confidence, and self-compassion
WHAT WILL YOU LEARN?
WEBINAR 1
Understanding perimenopause: The science, the patterns, and your personal blueprint
We explore the science of perimenopause in depth: what’s happening in the brain and body, how estradiol affects each physiological layer, and why fluctuations create the symptoms you may be experiencing. We then place this understanding within a Yogic and Ayurvedic framework to examine the broader patterns shaping your transition and the major trends you might expect from your body depending on your constitution, genetic predisposition, culture, and individual response to hormonal fluctuations.
WEBINAR 2
Navigating perimenopause: The tools, the choices, and your action plan
In this webinar, we move into practical tools. This includes a discussion of common symptoms and the yogic, lifestyle, and (if desired) medical approaches that can help. We discuss the pros and cons of hormone therapy and how it is different now from what it was 20 years ago. We will not discuss supplements, but will instead emphasize yogic tools, mindful adjustments, and informed choices that support your body’s natural transition. We also introduce ten key action steps, which will serve as the backbone of the rest of the program.
What do we do in this series?
Relieve stiffness and restore Joint Mobility
Most daily activities use only a fraction of your joints’ potential, and your body adapts to the folded positions you put it in every day. Without the protective effect of estrogen, we tend to dry up and tighten up even more. Regular joint mobilization is essential to maintain your full range of motion. We will move your joints through their full range to increase circulation, facilitate lubrication, reduce stiffness, and help you feel more supple.
Develop Functional Strength for Real Life
Your body needs to be able to move with ease, perform daily tasks, and sustain activity without injury or exhaustion. Hormonal changes can reduce muscle mass, slow recovery, and lower bone density. To develop functional strength, we will work on the essential movements of life: squatting, reaching, lifting, carrying, and pushing. We will guide you through practical strength-building techniques that support the way you actually move in your life and help you feel a bit stronger every day.
Rehydrate and Revitalize Your Fascia
Tightness and stiffness are often signs that your fascia—the connective tissue surrounding your muscles and organs—needs attention. You will learn multidirectional, flowing movements designed to “hydrate” and restore elasticity to this vital tissue. When your fascia is healthy and responsive, your body moves with more efficiency, endurance, and lightness—unlocking stored energy you didn’t even know you had.
Release trapped heat
When life turns up the heat, our bodies often let us know through irritability, restlessness, or the sense of being one spark away from exploding. According to Ayurveda, these sensations point to trapped heat—a build-up of inner pressure without an outlet. Through specific movements and breath practices, you’ll release the steam, soften mental intensity and nurture a clear, steady inner space.
Find a new rhythm
When you’re moving through any kind of physiological transition, it’s important to stay aware of your energetic resources. Low energy needs to be replenished with effective and sustainable strategies, and extra anxious energy needs to be discharged and regulated. You will learn how to pace your changing energy and listen to your body’s natural rhythms.
HOW CAN THIS YOGA SERIES HELP YOU MANAGE PERIMENOPAUSE?
Understand what's happening in your body
Use this series as a companion to help you navigate the perimenopausal transition. By combining the scientific foundation from the webinars, insights into your personal factors, and practical yoga practices, you will gain the tools and knowledge to understand what is happening in your body and mind. This will help you manage symptoms effectively, make informed choices, and move through this transition with greater stability and confidence.
Navigate Perimenopause Your Way
For some women, perimenopause feels like a walk in the park; for others, it can feel like navigating a dark, dense forest. Every experience is unique, shaped by genetics, cultural background, personal constitution, lifestyle, and how sensitive your body is to hormonal shifts. To ease your journey, explore the 10 action steps and focus on the practices and small lifestyle tweaks that will have the greatest impact on your energy, mood, and overall wellbeing.
Prepare for your next chapter
Most women spend nearly 40% of their lives in postmenopause. Without the protective effects of estrogen, the body can become more vulnerable to a range of physiological changes. How this next chapter unfolds is strongly influenced by how you prepare now—through the movement habits you build, the way you nourish yourself, the priorities you set, and the lifestyle choices you establish. The steps you take today can shape not just how you age, but how strong, resilient, and vibrant you feel for decades to come.
By the end, you will not only have tools to ease your symptoms, but also a meaningful framework for honoring your changing body, supporting your evolving needs, and stepping into the next stage of life with confidence and wisdom.
EMBRACE THE CHANGE: YOGA FOR PERIMENOPAUSE, MENOPAUSE, AND BEYOND
Here is what you get:
TWO WEBINARS
WEBINAR 1. Understanding perimenopause: The science, the patterns, and your personal blueprint
WEBINAR 2. Navigating perimenopause: The tools, the choices, and your action plan
TEN ACTION STEPS GUIDE
The ten action steps guide you through the practical, day-to-day choices that support stability, vitality, and empowerment during this shift. Each of the ten chapters focuses on one action step and includes several articles on the subject.
SIX SELF-ASSESSMENT TESTS
These short, practical assessments are designed to give you a clear picture of how your body moves and functions. You’ll explore hip and shoulder mobility, joint stability, coordination, and overall balance. These quick check-ins help you identify limitations, track progress over time, and make more informed choices in your practice
TEN FULL YOGA PRACTICES
Each full practice is thoughtfully designed with three distinct modules:
1. Mobility: Lubricating joints and fascia, restoring fluidity, and easing physical stiffness
2. Strength: Maintaining functional strength, muscle mass, bone density, and stability
3. Flexibility: Supporting range of motion and releasing accumulated tension
18 SHORT PRACTICES
The long practices have been broken down into shorter sessions that can be done separately, making it easier to fit them into your day and focus on the elements—mobility, strength, or flexibility—that are most important for you in that moment.
ABOUT THE TEACHER
Hi there! My name is Olga Kabel. I’ve been practicing and teaching yoga for over two decades. Over this period of time, as yoga had carried me over life’s peaks and valleys, I came to realize that yoga to me is not about achieving a particular physique, but more about how I handle life’s challenges, big and small, that get thrown my way. It is also about finding joy and contentment in everyday moments. To me, yoga is not just a thing to do, but a place to be—it’s a state of feeling more centered, more awake, and more aware of my experiences. This is why I practice yoga, and this is how I teach it. This is why I’ve made yoga both my profession and a way of life.
I don’t want you to miss out on the full potential of what yoga has to offer. Regular yoga practice has the power to transform any area of your life for the better. One thing that’s always fascinated me about yoga is its ability to affect change. We all know change is inevitable—our bodies and our lives go through it every single day. We cannot stop change (no matter how hard we try), but through our yoga practice, we can affect the direction of change. This redirection doesn’t need to be dramatic—even the slightest one will set you on an entirely new course. And this can show up in any area of your life, whether it’s your health, your work, your relationships, or your experiences of joy and contentment.
That was just lovely, calming and soothing, everything in me has calmed down. Thank you so much, will do this more often.
Hello Olga, I wanted to say to you that I really appreciate this practice. It is complete and efficient. I was so relaxed when I finished it! I only regret to have done the relaxation in my living room instead of my bed. 😉 Thank you-thank you!!
Love this class! Thanks so much for your teaching!
