Yoga for the Menopause course of workshops

Teacher facilitator – Emma Strong

May to September 2025

My Body My Change My Way

Emma Strong Yoga will deliver a course of yoga for menopause workshops at Hot Yoga Health: ‘My Body My Change My Way’. The course has been designed to support and empower women to navigate their menopause transition well.

 

All of us go through puberty. Just as surely, all women will go through menopause. As we go through perimenopause, we are losing oestrogen and progesterone. It can be an incredibly challenging time, with symptoms that leave us feeling at a loss, as though we are falling apart, as though we are losing our minds. What if we could turn such feelings around, to feel instead as though we were falling into something new? A new version of ourselves. What if this natural period of change could be a period of expansion and possibility? As we enter our midlife years, we are wiser, stronger, more self-aware than ever before. We can continue to stoke our inner fires. We can burn brightly. We can do much more than simply survive our midlife years. We can thrive. Yoga gives us the means.

There is so much we can do to take care of ourselves, by discovering and curating our own, unique blend of yoga tools, simple lifestyle changes and self-care techniques. This course enables women to identify their menopause needs and teaches them how to create their unique ‘tool kit’, to perfectly meet their needs.

The course is delivered through six deep dive, intensive workshops. Each 4-hour workshop will include theory, at least two hours of yoga practise, sharing circle discussion and Q&A time. Scheduled to run over five months, the course will also provide time in between sessions to put newly discovered knowledge into day-to-day play, and for journalling, reflecting on, what works best for you.  

 

Attend the course to:

·       Discover what pre-menopause/ late reproductive stage, perimenopause, menopause and post menopause may mean for you, in body, mind and soul

·       Discover, experience and explore evidence-based, scientifically proven, yoga, movement and self-care techniques

·       Find out how to feel as well, strong, and stress free as possible during your midlife, menopause years

·       Say goodbye to feelings of being “paused”, hijacked by hormones, overwhelmed, stuck in survival mode

·       Be empowered, from the inside out, to support yourself more and more, through midlife and beyond; to burn brightly

We can feel so much better in our fifties feeling than we ever did in our thirties. There are so many ways in which we can support ourselves. Many of them, once we’ve learnt them, are cost free to keep on exploring and enjoying. Yoga is the oldest, original, art and science of personal development. Building on that tradition, contemporary yoga, science of movement practices and self-help techniques provide us with a wealth of ways with which to support, nurture and nourish ourselves as we move through our menopause years – which are all, functional – therapeutic – evidence based – and above all, pleasurable.

We don’t just have to endure our menopause years. We can embrace them as a time to transform, on our terms, in our way. Every woman deserves to manage and embrace their menopause years
— My Body My Change My Way

About the course

    • Learn all about what happens to our hormones during the menopause transition, what that may involve for our bodies, minds and souls, and what we can do to support ourselves as we move through this natural process of change

    • Discover how important movement and muscle are to us as we menopause and how to adapt and enhance yoga and movement practices to optimise bone and muscle strengthening

    • Discover and use yoga and lifestyle techniques to support brain health, stimulate your neural pathways, reduce brain fog, and improve your gut brain health

    • Learn and practise breathwork techniques to support and regain pelvic floor health – including, pelvic floor breathing, kegels-plus exercises and hypo-pressives – and learn how to synch these techniques within your regular exercise and movement practises and classes  

    • Learn how to up and down regulate your nervous system, and how to maintain nervous system balance, to decrease stress in your body and mind. Discover the superpower of breathwork, meditation and mindfulness to reduce stress and the importance of counterbalancing cortisol produced during high impact exercises and activities

    • Learn stretching and self-massage techniques and yoga techniques to support myofascial and lymph system health and to boost feel-good neurotransmitters - serotonin, oxytocin, dopamine, endorphins

    • Understand the importance of sleep and how to achieve better sleep patterns

    • Discover the power and importance of pleasure, in everything that you do, during your menopause transition (added bonus: this may also boost your sex drive and your orgasm)

    • Say goodbye to faddy, restrictive, fasting regime, diets, and say hello to delicious nutritious eating habits, to better manage your hormonal landscape and symptoms, to support good gut health, and to manage your weight aligned with your body type and shape   

    • Shift your mind from inner critic to best friend and inner cheer leader, with mindfulness/ meditation/ CBT methods, to support emotional and mental resilience, positive self-talk and inner wisdom 

    • improved strength and density of muscle and bone

    • better sleep, good gut health/ easy, regular bowel movements/ reduced IBS and gas, maintaining healthy body shape and form

    • reduced stress and inflammation in the body, which can significantly reduce menopause symptoms and also helps to lower the risk of suffering other chronic diseases (heart disease, cancer, dementia)

    • reduced brain fog - thinking more clearly, feeling sharper, feeling less overwhelm

    • reducing / coping better with body temperature fluctuations / hot flashes/ night sweats/ poor circulation/ low body temperature

    • reversal and prevention of pelvic floor dysfunction - no more peeing when sneezing/ laughing/ training!

    • boosting lymphatic function- less swelling/ bloating/ water retention/ lymphoedema

    • boosting the immune system – less colds, reduced allergy symptoms, feeling more energized

    • Improved mood – feel balanced, like life is going well, that you can cope with life’s challenges 

    • embracing menopause, as a time of self-care, self-awareness and self-empowerment

  • All women, aged 30 and beyond, could benefit from the course.

    The menopause transition begins for most women somewhere between 38 years old and 58 years old and can last for up to ten years. All knowledge shared would also be helpful for women, pre-menopause to learn. Now the Menosphere has opened-up, it is possible, more than ever before, for women to empower themselves earlier in life, establishing healthy lifestyle habits, that will serve them well during their twenties and thirties and also set themselves up to adventure more smoothly through their forties, fifties, sixties, seventies and beyond.   

  • Everything shared by Emma Strong Yoga as part of the course is scientifically, evidence based. The Meno-sphere is loud these days. Which is great. There is more information, awareness and support available than ever before. We are a maverick, pioneer, generation of women, redescribing the terms and ways in which we move through our menopause years. Alongside this, as there often is within the wellness industry, there is a dizzying amount of wellness offer, a lot of which is experimental and scientifically unproven. A lot of which is outdated and unreliable. A lot of frankly, speculative, over-priced woo woo.

    During her own, 10 years in, menopause journey, Emma Strong, after suffering horribly for years, discovered, recovered, began to cope, then kept practising, reading, studying, and training to share, bringing together for sharing only what she knows is reliable, effective, and evidence based. Emma keeps it simple, sharing only from what she knows can work. She’s been there, desperate to ease struggles in her life, willing to try anything everything, including the weirdest and wackiest. Having been burnt badly in her past by less scrupulous practices, she is deeply committed to only sharing what she knows to be safe, reliable and effective. Everything she shares is also inclusive, accessible/adaptable for every body, body positive, pro-aging and above all else, celebratory of what an incredible thing it is to be alive.

Workshop Sessions

The course is delivered over six sessions, with time in between to use and explore techniques learnt and to reflect on what works and doesn’t work for you personally. Each session builds on and leads into the next. The course will be a five-month journey to discover, explore and develop new, healthy, lifestyle habits. Change takes time. The yoga for menopause course has been designed to give you time, space and support towards achieving genuine, long-lasting changes in your health and life. With suggested weekly programmes to follow and the time and space to incorporate them into your lifestyle, you’ll make real changes for yourself. Quick fixes, click bait hooks, will catch our eye. But the promises and results never pan out. Attending this course at Hot Yoga Health, will give you the knowledge and support from Emma Strong, within the HYH community and studio.  You’ll build deep, long-lasting connections and community with others on the course and other yogis within the HYH community. Finding your Meno Crew is another wonderful benefit from attending this course.


Timetable for each session – Sundays 12pm to 4pm

1.     Welcome and introduction to session

2.     Yoga practise 60- 90 mins

3.     Sharing Circle

4.     Yoga practise 60 – 90 mins

5.     Q&A and closing


“You can’t stop the waves, but you can learn to surf.” Jon Kabat-Zinn

Schedule


Sunday 11th May 2025

Strength, Stretch, Nutrition, Pelvic Floor Pt1

Sunday 22nd June 2025

Strength, Stretch, Nutrition, Pelvic Floor Pt2

Sunday 6th July 2025

Breath, Lymph, Fascia

Sunday 20th July 2025

‘Being With’ our experience, Brain Health, positive self-talk/ inner dialogue

Sunday 7th September 2025

Meditation, Mindfulness, Inner Carer, Self-awareness, Self-empowerment

Sunday 28th September 2025

My Body My Change My Way - Meno-wisdom, acceptance, empowerment and joy


The course is a complete, cumulative, learning experience, so attendance at all sessions is necessary. If you are unable to attend any of the above dates, please let us know ASAP. Catch up sessions can be offered during the summer break and during October.

Before attending

All information, techniques and yoga tools shared are completely compatible with medical HRT and other complementary medicine/ holistic / natural menopause approaches and courses of treatment. They are suitable for all women experiencing biological perimenopause, menopause, post-menopause and medical menopause. Everything shared is also trauma informed and trauma sensitive.

As is standard for insurance purposes and personal safety, please check with your regular medical practitioners, that you are ok to begin/ attend this new course.  

If you have current pelvic floor concerns, note that the pelvic floor breathwork techniques are only suitable for women with stage 1 or 2 pelvic floor dysfunction. If you have been told, or suspect that you may be at stage 3 or 4, if you are awaiting/ scheduled for surgery, or recovering from surgery, you can still attend the course, to find out about what you can do to support your pelvic floor health. But please only begin to use the pelvic floor strengthening techniques, in consultation with your gynaecologist/ women’s health physiotherapist.

Register today

Please book via Hot Yoga Health. You will need an active MINDBODY account in order to register

Further Information

Investment

The course costs £360.00 per person. Numbers are limited to no more than 15 per course, so you will receive plenty of personal attention, support and coaching.

We know this may feel like a big commitment in cost and time. It will be worth it. As well as being a super deep dive, immersive yoga course, with loads of knowledge and understanding to be won, the sessions will also each be a wonderful, mini-retreat and yoga experience. You will learn throughout the course the power of taking pleasure in your practise. Your first yoga practise in each session will strengthen and enliven you. Your second yoga practise will stretch, nourish and deep rest you. You will leave each afternoon, wrapped up lushly in your meno-yoga bubble, feeling like your monthly deep-dive is a wonderful gift to yourself, for yourself.

Taking care of yourself, as well as deeply resting, is always a radical act of love towards yourself. During your menopause years you need to give yourself all the self-care and deep rest you can. This course will show you how.  

Booking and payment

Please use the MindBody App and book via Hot Yoga Health.

If you are unable to make this investment upfront, we also offer you the option to pay in instalments with a 25% deposit by 14th April and the remaining balance to be paid throughout May, June July & August. If you would prefer to pay in instalments, please email gemma@hotyogahealth.uk

  • Course notes and workbook will be provided by Emma Strong Yoga to support your learning, evolving, journey. A welcome gift bag is also included.

    Yoga mats and props are available to use at Hot Yoga Health. You are also very welcome to bring along your own mat and props. Please bring a towel/ yoga towel to use over your mat and a water bottle to keep yourself hydrated. If you have your own resistance bands, light hand weights, please feel free to bring those along. If you have a light blanket you like to use for Savasana please bring that along too.

    Lunch is not be provided. A light snack will be provided after the first yoga practise session, to demonstrate Meno-nutritious options. We would advise you to eat a light breakfast/ brunch before coming to the workshop and an early dinner afterwards.

  • Wear comfortable, light layers and clothes that you can move easily in.

  • Hot Yoga Health
    North St, Baneswell
    Newport, NP20 1HX

    Find us here

Any further questions

If you have any further questions, and/ or would like to book a sign-up call with Emma Strong Yoga, please email emmastrongyoga@outlook.com.