" Informing, empowering and nurturing women in their menopause journey through carefully tailored and holistic mind & body practices."
Who does Menopause Yoga appeal to?
Yoga and Mindfulness play a huge role in regulating a woman's body to work well at the physical, emotional and mental level before, during and after the menopausal stages.
Our menopause yoga (MY) classes are integrated yoga sessions for all women over the age of 40 as well as younger women who are already going through menopause inc. premature-, early-, peri- or postmenopause. MY with the Crow is designed to inform, empower and nurture these women by holding introductory MY courses, group workshops, regular weekly classes and private one-to-one sessions (T&C apply).
They help women develop a sense of balance and harmony inside and outside. Since they are generally designed with the needs of women in the menopause phase, it is extra beneficial to practice with a dedicated teacher in customised menopause yoga classes. These classes are systematically and carefully tailored for women at different stages of menopause and help them develop and achieve different goals for their overall health and wellbeing.
Menopause Yoga classes are based on;
the unity of modern medical science and holistic traditional wellbeing practices such as Yoga, Mindfulness, Ayurveda, Traditional Chinese Medicine, Qi-gong.
specially adapted yoga practices with breathing techniques and mindful meditation exercises to help manage the main symptoms such as hot flushes, anxiety, irritability, insomnia, fatigue, lack of focus and low mood.
specially adapted diverse range of yoga styles such as vinyasa flow, dynamic hatha yoga, restorative yoga with therapeutic applications and yin yoga.
women circles which highlight our mantra "inform, empower and nurture" to allow women for making informed choices in their new life, to find support and to amplify their voices and to connect with other women who share the similar journey.
guest expertise on nutrition, natural remedies, medical approaches to hormone replacement therapies and in other holistic areas like sound therapy, massage therapies, holistic beauty.
group or one-to-one sessions to share knowledge, skill and experiences.
Why women in menopause need specially tailored yoga practices?
Breathing exercises can teach women how to stimulate the Parasympathetic Nervous System (PSNS) and regulate the Hypothalamic-Pituitary-Adrenal Axis (HPA axis). Thus, improving immunity, defeating the side effects of stress, counteracting the side effects of burnout and PTSD, promoting positive health such as reducing anxiety levels, cooling the body during hot flushes, pain management, better digestion, uplifting and energising the body, shifting the mood, prevention of insomnia, chronic fatigue, major depressive disorders and more may be possible. It is even said that some regular breathing practices can slow the aging process at the cellular level
Mindfulness & Meditation
Mindfulness can increase women's awareness of their own reality and their needs during menopause. The holistic approach of yogic principles can make women's daily life with menopause more acceptable, make it easier for the women to be more tolerant of any meno-related difficult situation and to cope with them in a practical way;
Meditation can help improve focus, concentration and other brain functions to cease the negative pattern of mental fluctuations, strengthen memory, help increase awareness of the self.
Yoga Flows & Postures
Long hold of the yoga postures can help improve strength, flexibility and a sense of balance in the skeletal (bone health) and muscular systems, raise awareness about a sense of presence, forward bends can help inward turn and relieve stress, irritability and meno-rage, inversions against gravity can increase blood circulation and stimulate hormonal glands, gentle backbends can increase breathing and open the heart centre, producing a feeling of positivity and lightness;
Yoga flows can help regulate hormones in the endocrine system and burn excess adrenaline and cortisol, improve cardiovascular (heart) health, release joints, promote better sleep quality, uplift the mood and cultivate positive emotions, improve sexual and physical quality of life.
Deep relaxation & Yoga Nidra (yogic sleep) also work at PSNS & HPA axis level and can help combat fatigue and insomnia by promoting deep rest after a night of tossing and punching the pillows, prepare the body and mind for a good night sleep, stimulate the rest & digest response of the body to repair and recharge;
Restorative forms of yoga can bring a sense of calmness, peace and relaxation to the body and mind, relieve joint and back pain, lower body temperature through PSNS in the body - hence may sooth vasomotor symptoms such as hot flushes and night sweats, promote natural healing qualities in the body and may be useful to aid recovery; help sleeping better and reduce anxiety and depression. It is also an antidote to stress-related meno-symptoms.
Ayurveda & TCM
Yoga philosophy can guide women towards a deeper spiritual / personal growth or transformation to develop their values and purposes in life. By practicing this thousands-year-old wisdom, women can reunite with their truth, achieve emotional stability and enjoy life, merge with their wiser selves, and eventually blossom into their Second Spring.
Ayurveda & Traditional Chinese Medicine practices places great emphasis on prevention diseases and encourages the maintenance of health through close attention to balance in one’s life, right thinking, diet, lifestyle and the use of herbs. Knowledge of Ayurveda & TCM enables one to understand how to create / support this balance of body, mind and consciousness according to one’s own individual constitution and how to make lifestyle change to bring about and maintain this balance. While the modern science views the cessation of periods as the advancement of aging, Ayurveda & TCM view this as the body’s wisdom slowing down the aging process to bring a new balance in our later years.
“ In a nut shell, this is my menopause diary starting with my perimenopause journey moving towards my second spring. However, this site can be any & every women's note book, reference guide, ground to make a noise, a corner to shout out with her unique voice or just a reading page for daily fun.