Yoga for Menopause

Menopause is a natural phase of life—but for many women, it can feel like a rollercoaster of emotions, sleepless nights, hot flushes, and fatigue. The good news? Yoga offers a powerful, nurturing way to restore balance and reconnect with your body.

At Asana Tribe Yoga in Mijas Pueblo, we specialise in helping women navigate the menopause journey through gentle movement, breathwork, and sound healing.

Common Menopause Symptoms Yoga Can Support

• Insomnia

• Anxiety & mood swings

• Joint stiffness or pain

• Hot flushes

• Fatigue

• Loss of libido

Menopause isn’t “one size fits all”—and neither is our approach. Every body is different, and that’s why our yoga for menopause sessions are rooted in compassion, mindfulness, and personalised support.

How Yoga Helps During Menopause

1. Regulates Hormonal Imbalance

Gentle yoga postures, combined with deep breathing, can help regulate cortisol and support hormonal balance. We often use poses like Supta Baddha Konasana (Reclining Bound Angle) to calm the nervous system.

2. Supports Emotional Wellbeing

Menopause can bring up emotional shifts. Yoga allows you to release held tension and invite emotional clarity. Many of our clients say that yoga gives them space to feel grounded again.

3. Improves Sleep Quality

Insomnia is one of the most common menopause complaints. Gentle yoga classes help to deeply relax the nervous system, preparing the body for restful sleep.

Join Us in Mijas Pueblo

We offer:

• Small group menopause-friendly yoga classes

• One-to-one sessions at your home or villa

• Retreats and workshops focused on hormonal health and emotional healing

All sessions are trauma-informed and heart-led. Whether you’re just entering perimenopause or fully embracing post-menopause life, you are welcome exactly as you are.

Ready to Begin Your Healing Journey?

Explore our classes or book a private session designed specifically for women navigating menopause. You don’t have to go through this alone—come be supported, nourished, and empowered.

How Do I Know If I'm Doing Yoga Poses Right? Understanding Proprioception, Alignment, and the Mind-Body Connection

When you first start practicing yoga, it’s natural to wonder if you’re doing the poses correctly. Whether you’re in a class or practicing at home, you might find yourself asking, “Am I in the right position?” or “Am I getting the most out of this pose?”

The truth is, yoga is not about achieving perfect posture or looking like the person next to you. It’s about connecting with your body, improving alignment, and creating a deeper mind-body connection. Let’s break down how you can know if you’re doing yoga poses right, using the concepts of proprioception, alignment, and the mind-body connection.

Proprioception: Your Body’s Internal GPS

Proprioception refers to the body’s ability to sense where it is in space. It’s the internal feedback system that helps you understand where your limbs are without having to look at them. In yoga, developing proprioception is essential because it allows you to feel whether you’re aligned in a pose, even if you can’t see your body’s exact positioning.

As you move through poses, you begin to develop a better understanding of what each position should feel like. For example, in downward dog, you might feel your hands pressing into the mat, your hips lifting toward the sky, and your heels stretching toward the ground. This feeling of alignment is a result of proprioception.

When you first begin practicing, your proprioception may not be as strong, and you may need to rely more on visual cues or instructor feedback. Over time, as you become more familiar with each posture, you’ll begin to trust your internal sense of where your body is in space.

Alignment: Finding the Right Structure for Each Pose

Alignment in yoga is crucial for both safety and effectiveness. Proper alignment ensures that you’re engaging the right muscles and protecting your joints while holding each pose. Poor alignment can lead to strain and discomfort, whereas good alignment supports your body’s natural structure and helps you avoid injury.

Here are some general alignment tips to help you know if you’re doing a pose correctly:

• Feet and Legs: In standing poses, make sure your feet are aligned with your hips or shoulders, depending on the pose. Avoid collapsing your knees inward or overextending them.

• Hips and Spine: Keep your spine long and your pelvis in a neutral position. In some poses, such as warrior II, your hips should be squared toward the front of the mat, while in others, like triangle pose, the hips might open.

• Arms and Shoulders: Pay attention to the placement of your arms and shoulders. In poses like plank, your shoulders should be stacked directly over your wrists, and in downward dog, your shoulders should be broad, not collapsed.

Your instructor can give you specific cues about alignment, but as you continue to practice, you’ll develop a deeper sense of how each pose should feel. It’s not about how the pose looks, but how it feels when you’re properly aligned.

The Mind-Body Connection: Listening to Your Body

One of the most important aspects of yoga is the mind-body connection. Yoga encourages you to become more aware of how your body feels during each movement, and this awareness helps you know whether you're doing the pose "right."

Rather than focusing on what a pose looks like on the outside, shift your attention inward. Ask yourself questions like:

• How does this pose feel in my body?

• Can I feel the stretch or strength in the right areas?

• Am I able to breathe comfortably and maintain a steady flow of breath?

It’s essential to listen to your body and recognize that each day may feel different. Some days, you might feel stronger or more flexible, while other days, your body might need more rest. Yoga is not about pushing yourself to extremes but about finding balance between effort and ease.

If a pose feels uncomfortable or painful, it might indicate that you’re either misaligned or pushing too hard. It’s important to honor your limits and modify the pose if needed. Yoga encourages you to embrace where you are today, without judgment, and to respect your body’s signals.

Tips for Ensuring Proper Alignment and Mindfulness

1. Start with the basics: If you’re unsure about your alignment, it’s helpful to start with basic poses. Child’s pose, mountain pose, and downward dog can help you build a solid foundation of alignment and body awareness before advancing to more complex postures.

2. Use props: Blocks, straps, and blankets are fantastic tools to help you maintain proper alignment, especially if you’re not yet as flexible. For example, a yoga block under your hands in downward dog can help you feel more stable and aligned.

3. Seek feedback: Don’t be afraid to ask your instructor for feedback. A qualified yoga teacher will be able to offer gentle cues and adjustments to help you align your body properly.

4. Take your time: Avoid rushing through poses. Give yourself time to explore each posture and check in with your body. Take a moment to assess how you’re feeling in each pose before moving on.

5. Practice mindfulness: Be present in your practice. Yoga is not just about the physical postures—it’s about being fully aware of your breath, your body, and your mind as you move through each pose. Notice any tension or discomfort, and adjust accordingly.

Yoga is a practice of self-awareness, alignment, and mindfulness. While it’s easy to get caught up in how poses “should” look, the key is to focus on how they feel in your body. By developing your proprioception, staying mindful of alignment, and tuning into your body’s feedback, you’ll know you’re doing the poses right.

Remember, yoga is a personal journey. There’s no “perfect” pose, and it’s about progress, not perfection. So, whether you’re just beginning your yoga practice or are a seasoned practitioner, trust yourself, listen to your body, and enjoy the process of growing stronger, more flexible, and more connected with your mind and body.

We hope this article helps you feel more confident in your practice. At Asana Tribe Yoga Spain, we’re here to support you every step of the way. Join us for classes that focus on mindful movement, alignment, and personal growth.

Namaste.

What’s the Point of Savasana?

In yoga, we spend so much of our time focusing on strength, flexibility, and fluid movement. We flow through poses with intention, aligning our breath with each movement. But then, when it’s time to lie down in Savasana, the final resting pose, many of us find ourselves struggling. It’s as if the body has just worked so hard and now, in the stillness, our mind takes over. Suddenly, we’re bombarded with a million thoughts. Our minds race, the to-do list floods in, and we find it hard to let go.

Isn’t it curious? The final pose, where we are meant to rest and fully integrate our practice, often becomes the most difficult one to attain. But why is that?

The Power of Savasana: A Pose of Integration

Savasana, often referred to as the “Corpse Pose,” isn’t simply about lying down after an energetic flow. It's a time for deep integration—allowing your body and mind to absorb the benefits of your practice. But, beyond that, it is also an opportunity to practice stillness, presence, and letting go.

Here are just a few of the many benefits of Savasana:

• Relaxation and Stress Relief: In Savasana, your body enters a deep state of relaxation, which helps lower cortisol levels (the stress hormone). This reduces overall stress and anxiety.

• Mental Clarity: By calming your nervous system and entering stillness, you allow space for mental clarity and a sense of inner peace. This helps reset your mind and enhances focus and concentration for the rest of your day.

• Physical Recovery: During the stillness of Savasana, your muscles release the tension that may have accumulated during your practice. It’s a time for your body to recover and rejuvenate.

• Emotional Integration: Yoga isn’t just about physical movement; it’s also about emotional release. Savasana gives you the space to process any emotions that arose during your practice, allowing them to settle and be integrated into your being.

However, despite all of these incredible benefits, Savasana remains one of the most challenging poses for many practitioners. Why?

The Struggle with Stillness: The Monkey Mind

To understand why Savasana can feel so difficult, let’s take a look at what’s often called the monkey mind.

The term “monkey mind” refers to the restless, wandering, often chaotic nature of our thoughts. Just like a monkey jumping from tree to tree, our minds tend to hop from one thought to the next, constantly swinging from one idea, worry, or desire to another.

The Monkey in the Tree: A Dharma Tale

Once upon a time, there was a monkey who lived in a lush forest filled with fruit trees. The monkey loved the fruit and would swing from tree to tree, eating every fruit it could reach. One day, the monkey sat in a tree surrounded by an abundance of ripe, delicious fruit. It had everything it could want, yet the monkey didn’t stop. It continued jumping from branch to branch, from one fruit to the next, always looking for something more. No matter how much fruit the monkey had, it could never sit still and savor the moment. The monkey was too distracted by the next tree, the next fruit, the next thought.

This is the nature of the mind. In Savasana, we are asked to stop jumping from thought to thought, to rest in the present moment and simply be. But just like the monkey, the mind is often unwilling to stop swinging. It seeks the next distraction, the next fruit, the next thought, preventing us from experiencing true stillness.

Savasana: The Practice of Letting Go

Savasana is the antidote to the monkey mind. It asks us to surrender, to release our need to do, and to simply be. It’s a practice of letting go—letting go of the need to control, letting go of distractions, letting go of the stories we carry with us. When we can quiet the mind in Savasana, we create a space where healing, integration, and self-awareness can take place.

This doesn’t mean that your mind will suddenly be free of thoughts. Rather, Savasana teaches us to observe those thoughts without getting lost in them. It’s the art of witnessing without attachment. Like the monkey, we may still jump from thought to thought, but in Savasana, we learn to watch the thoughts from a distance, without identifying with them or following them down the rabbit hole.

How to Make Savasana Easier

If you find Savasana challenging, know that you’re not alone. The monkey mind is a universal experience. But with time and practice, you can cultivate the ability to find peace in stillness. Here are a few tips to help you settle into Savasana more comfortably:

1. Focus on Your Breath: Use your breath as an anchor. When your mind starts to wander, gently bring your attention back to your inhales and exhales. This will help you stay connected to the present moment.

2. Release Tension in the Body: If you’re holding tension anywhere, consciously release it. Imagine each exhale as an opportunity to let go of physical or emotional tightness.

3. Practice Mindful Awareness: Instead of forcing your mind to be still, practice simply noticing your thoughts without judgment. Let the thoughts come and go, like clouds passing through the sky.

4. Set an Intention: Before lying down, set an intention for your Savasana—whether it’s to let go of stress, to find peace, or to simply be present. This can help guide your practice and make it more meaningful.

Savasana as a Reflection of Life

Savasana is more than just a physical posture—it is a reflection of life itself. In yoga, we learn to let go of what no longer serves us. We release old patterns, stress, and distractions to make room for healing and growth. But this practice doesn’t just end on the mat; it carries over into our daily lives. Learning to rest in stillness and let go of the monkey mind can help us find peace in the chaos of the world around us.

At Asana Tribe Yoga Spain, we believe that yoga is not just about strength and flexibility; it’s about finding balance and peace. And sometimes, the most challenging part of the practice is simply being still. But it’s in that stillness, that silence, where true transformation can happen.

If you’re ready to explore the power of Savasana and deepen your practice, join us for a class and experience the art of letting go.