Move through Menopause feeling supported, not sidelined
Yoga Therapy for Women Navigating Perimenopause & Menopause
Not just managed. Actually supported.
Most menopause support focuses on suppressing symptoms. HRT to rebalance hormones. Medication for sleep or mood. These treatments are often genuinely helpful, and for many women, necessary. But they don't always address how your nervous system is holding the transition itself.
A dysregulated nervous system doesn't cause menopause, but it can intensify almost everything about it: hot flushes, sleep, mood, energy.
The transformation is happening either way. How intensely you feel it and how supported you feel through it, is something you have more influence over than you might think.
What is Menopause?
& what is Perimenopause?
Perimenopause is the transition leading up to that point, and it's where most of the actual experience happens. During perimenopause, your hormone levels, especially oestrogen and progesterone, start fluctuating rather than declining smoothly. Your cycle may still be technically "normal" on paper while your body is already responding to real hormonal shifts underneath. Perimenopause can last anywhere from 4 to 10 years before your final period.
Menopause is a single point in time, not a phase. It's officially confirmed once you've gone 12 consecutive months without a period. Most women reach menopause between 45 and 55, with the average age landing around 51 to 52.
In short: menopause is the finish line. Perimenopause is the long, often confusing road leading up to it, and it's where support usually matters most.
Symptoms amongst both can include:
Hot flushes and night sweats
Sleep disruption and insomnia
Mood swings, anxiety, and irritability
Brain fog and difficulty concentrating
Fatigue and low energy
Changes in libido
Joint aches and stiffness
Weight changes, especially around the midsection
Body image challenges and feeling disconnected from a body that's changing
What most women don’t know…
Most people picture menopause as something that happens in your fifties. In reality, perimenopause often begins in your mid-to-late thirties, sometimes even earlier, quietly, years before anyone connects the dots.
Research from UVA Health found that more than half of women aged 30 to 35 already experience moderate to severe perimenopause-related symptoms. The same study found that psychological symptoms, anxiety, irritability, low mood, tend to appear before the physical ones, often peaking between ages 41 and 45, well before most women would think to call it perimenopause at all.
Part of the reason this stays hidden is that it's not just women who aren't taught to recognise it. A widely cited study found that fewer than one in five OB-GYN residents received formal training in menopause care. So it's not unusual to bring up real, disruptive symptoms in your mid-thirties and be told you're "just stressed" or "too young for that."
If that's been your experience, it doesn't mean nothing is happening. It likely means the transition started earlier than anyone told you to expect.
Your nervous system’s role
Here's something that doesn't get talked about enough:
Menopause itself isn't caused by stress or the nervous system, it's driven by the natural decline in ovarian hormone production. But how your body experiences that decline is deeply shaped by your nervous system's state.
When your nervous system is already in overdrive, hot flushes tend to hit harder and more often, sleep becomes harder to protect, and mood swings feel less like waves and more like a constant undertow.
"You wake up at 3am, heart racing, sheets damp. You lie there, wired but exhausted, running through tomorrow's to-do list. By the time your alarm goes off, you've barely slept, and the day ahead already feels like too much."
If that night sounds familiar, you're not imagining it, and you're not broken. Your nervous system is doing exactly what an overstressed nervous system does during a hormonal transition, it's amplifying everything. And that's exactly what my yoga therapy sessions are designed to help calm.
You are not going crazy, and you are not alone
Imagine if we would treat Menopause like we treat puberty.
Menopause is still one of the least talked about transitions a woman goes through, and the numbers show it. A national study by the Menopause Foundation of Canada found that 40% of women felt alone through their menopause experience, and 46% felt completely unprepared for this stage of life. A separate US survey found that 70% of women aged 35 to 54 said menopause affected their mood or mental health, yet only 3 in 10 ever sought or received support for it. Let that sink in.
This isn't because women aren't struggling. It's because so few spaces exist to actually talk about it, let alone be guided through it.
This is where I think yoga therapy offers something medication alone can't: a mindful, embodied relationship with a body that is changing, often faster than your sense of self can keep up with. Learning to notice your body again, with curiosity instead of frustration, is often the part women didn't know they were missing until they experience it.
Where conventional treatments often fall short
HRT, antidepressants for mood symptoms, sleep medication: these can be genuinely helpful, and for many women, they're the right choice, sometimes the necessary one. This isn't about replacing medical care.
But medication addresses the hormonal side. It doesn't always address the nervous system side, the part of you that's bracing, holding tension, running on high alert through a transition that already asks a lot of your body.
That's the gap my work fills. Not instead of medical care, alongside it.
What we work on together
My menopause support work combines yoga therapy, Hormone Yoga and nervous system regulation, entirely tailored to where you are in the transition.
A session may include:
Every session begins with what's showing up for you right now: your symptoms, your sleep, your energy, your emotional weather
Hormone Yoga sequences, originally developed specifically to support women through menopause, targeting the endocrine glands directly through movement and breathwork
Nervous system regulation to calm an overactive stress response and reduce the intensity of hot flushes, night sweats, and mood swings
Deep guided relaxation and yoga nidra, to rebuild a sense of safety and calm in a body that feels unpredictable
Pranayama: Nadi Shodan, Bhramari, Sheetali, breathwork practices that help calm the nervous system and support temperature regulation
Sleep-focused practices, since disrupted sleep is often the symptom that affects everything else
Meditation and journaling prompts to support body image and a sense of identity through a period of real physical change
Self-practice homework, because the real work happens between sessions
This is an ongoing process, not a one-time fix. What matters is that with each session, with each practice, you understand your body a little better than you did before.
Not sure if this is the right approach for you? Book a free discovery call and let’s talk!
Your first step. No commitment, just 90 minutes of being fully seen and supported.
You don't need to have it all figured out to begin. You just need to show up.
In our first session together, we start where you are. We talk about what's showing up in your body right now: your symptoms, your stress, your cycle. Then we work. A personalised yoga therapy practice and deep relaxation, built around what your nervous system needs today.
You'll leave with a clearer sense of what's happening in your body and one simple practice to take home.
90 minutes • Online • €60 (special first session price)
Sessions can be held in: German, English & Spanish. In-person in Berlin upon request, Online worldwide.
After booking you'll receive a link to schedule your session at a time that works for you.
Your first step. No commitment, just 90 minutes of being fully seen and supported.
You don't need to have it all figured out to begin. You just need to show up.
In our first session together, we start where you are. We talk about what's showing up in your body right now: your symptoms, your stress, your cycle. Then we work. A personalised yoga therapy practice and deep relaxation, built around what your nervous system needs today.
You'll leave with a clearer sense of what's happening in your body and one simple practice to take home.
90 minutes • Online • €60 (special first session price)
Sessions can be held in: German, English & Spanish. In-person in Berlin upon request, Online worldwide.
After booking you'll receive a link to schedule your session at a time that works for you.
A taste of the practice
In every support session, I include a guided deep relaxation practice to calm the nervous system and rebuild a sense of safety in a changing body. Here is the intention we set:
"My body is changing, and I am safe. I meet this transition with patience, and I trust myself to move through it."
This is the foundation of the work: not pushing harder, but creating the conditions for your body to feel safe enough to settle.
What starts to shift
The women I work with usually first start to notice:
Fewer or milder hot flushes and night sweats
Better, more restorative sleep
Clarity about the transition process and tools to help navigate it
A calmer nervous system, mood swings still happen, but they stop feeling so overwhelming
More steady energy through the day
A different relationship with their body, less bracing, more trust and self-compassion
A practice they actually want to keep doing, because it helps
These aren't promises. Every woman's transition is different. But this is what becomes possible when the nervous system isn't fighting the transition on top of everything else.
Who this is for
You are in the right place if…
You're in perimenopause or menopause and want support beyond medication alone
You're exhausted by hot flushes, disrupted sleep, or mood swings that feel bigger than you
You want to understand what's happening in your body, not just be told to push through it
You're open to HRT or already using it, and want something that complements it
You're ready to commit to an ongoing practice, at your own pace
You believe your body deserves support through this transition, not just symptom control
You don't have to navigate this alone. Let's find a way forward, together.
Choose your level of support
Three sessions to start feeling the shift. Enough to go deeper, notice what changes, and build something sustainable.
Real change doesn't happen in one session. It happens in the space between sessions, when your nervous system starts to remember what calm feels like.
Three sessions give us enough time to understand your specific stress-symptom pattern, work through it layer by layer, and build a self-practice that actually fits your life.
Most women notice their first real shifts within these three sessions: more steady energy, a calmer response to stress, a sense of being less at war with their body.
What's included:
— 3 × 90-minute personalised yoga therapy sessions
— Tailored self-practice homework after each session
— Session notes sent to you by email after each appointment
3 × 90 minutes • Online • €255 (save €15)
Sessions can be held in: German, English & Spanish. In-person in Berlin upon request, Online worldwide. Sessions can be scheduled weekly or fortnightly whatever suits your life.
1:1 Yoga Therapy — Deep Work (6 Sessions)
Six sessions for lasting change, whatever shape that takes for you.
For PMOS, the stress-symptom loop took years to establish. Six sessions give us the time and depth to really unwind it. For perimenopause and menopause, six sessions give your nervous system the sustained support it needs to move through the transition with more ease, rather than white-knuckling through it alone.
This is where we go beneath the surface. I help you identify what's keeping your nervous system in overdrive, work through it session by session, and build the internal conditions your body needs, whether that's your hormones finding their rhythm again, or your body finding more calm within a transition that's already underway.
Women who complete this bundle consistently report steadier energy and a fundamentally different relationship with their body. For PMOS, that often includes more regular cycles. For perimenopause and menopause, women more often describe fewer or milder hot flushes, better sleep, and a greater sense of steadiness.
What's included:
— 6 × 90-minute personalised yoga therapy sessions
— Tailored self-practice homework after each session
— Session notes sent to you by email after each appointment
— A personalised self-practice plan to sustain your progress after we finish
6 × 90 minutes • Online • €480 (save €60)
Sessions can be held in: German, English & Spanish. In-person in Berlin upon request, Online worldwide. Sessions can be scheduled weekly or fortnightly whatever suits your life.
Recommended for women ready to commit to real, lasting change.
Let’s talk!
Whether you're ready to start your journey or still have questions about what this work actually looks like, I'd love to hear from you. Fill out the form below and I'll get back to you personally, usually within a couple of days.
If you'd rather talk it through first, book a free 30' call instead, sometimes that's easier than writing it all out.