This yoga practice focuses on weight-bearing movement for the upper body, supporting strength and bone health in the arms, wrists, shoulders, and upper spine — areas that are especially important to care for during perimenopause and menopause. Using accessible variations of plank and Downward Facing Dog, along with slow, steady transitions, the arms and shoulders are invited to bear weight in a way that is gradual, joint-aware, and supportive rather than forceful. Options are offered throughout, so you can choose the level of loading that feels right for your body. Weight-bearing through the upper body helps encourage bone strength in the wrists and shoulders, supports postural stability, and builds everyday functional strength — from pushing yourself up from the floor to carrying and lifting with more confidence. As with all yoga, this practice works on more than just the physical level. The calm pacing and conscious breath support the nervous system, helping the body feel safe as strength is built. This is particularly valuable during midlife, when stress and hormonal change can affect how we respond to exercise. This session is suitable for most levels, including those who have been advised to include resistance or weight-bearing work and would like an approach rooted in yoga rather than gym-based training. Rest, modification, and listening to your body are encouraged throughout.

This gentle yet effective yoga practice focuses on weight-bearing movement for the lower body, supporting bone strength, muscle tone, balance, and confidence — all of which can be affected during perimenopause and menopause. Through standing postures, steady holds, and slow transitions, the legs and hips are invited to bear weight in a way that encourages bones to stay strong and responsive. The practice is intentionally unhurried, allowing the body time to adapt and build strength without strain or exhaustion. This session is ideal if you’ve been advised to include weight or resistance work for bone health, but want an approach that feels intuitive, joint-friendly, and grounded in yoga rather than fitness culture. It’s suitable for most levels, with options to modify throughout. You may find this practice especially supportive if you are navigating menopause, osteopenia, or simply want to feel more stable and confident in your lower body. As always, move within your own comfort, take rests when needed, and honour what your body is asking for today.

This video is based on the class we shared on 13th January 2026, where we explored the earth element and Apana Vayu through steady, nourishing practice. You’re very welcome to play your own gentle music alongside the video, or simply rest in the spaciousness of silence around my voice. You may notice the video appears a little smaller than usual. For this reason, it is offered without cost. This is due to a technical issue that can’t be altered for this recording, but it won’t be repeated. The guidance is clear throughout, so you can settle into the practice just as you normally would.

This is a version of what we practised in week two's gentle hatha classes. It may differ a little from the in-person sessions, as the practice tends to unfold differently each time. Expect gentle yet strengthening movement, designed to nourish the earth element and help you connect with apana, downward energy. Feel free to play your own gentle music alongside the video, or enjoy the spaciousness of silence around my commentary.

This video is based on the class we enjoyed on 6th January 2026, exploring the earth element and the stomach and spleen meridians. Feel free to play your own gentle music alongside the video, or enjoy the spaciousness of silence around my commentary.

This is a version of what we practised in week one's gentle hatha classes. It may differ a little from the in-person sessions, as the practice tends to unfold differently each time. Expect gentle yet strengthening movement, designed to nourish the earth element and help you feel grounded and supported. As this video does not include a savasana, you may wish to follow savasana with the free Muladhara Chakra Meditation, available free of charge in my Video Library. Feel free to play your own gentle music alongside the video, or enjoy the spaciousness of silence around my commentary.