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.

Is Yoga a Religion?

Yoga has become a global practice, embraced by millions of people for its ability to promote physical health, mental clarity, and emotional well-being. However, for many new to yoga, a common question arises: Is yoga a religion?

The simple answer is: No, yoga is not a religion. It’s a philosophy and practice that can be embraced by people of all religious beliefs—or no religious beliefs at all. To fully understand this, we need to explore the roots of yoga, its non-religious nature, and how it intersects with spirituality.

The Roots of Yoga: A Philosophy, Not a Religion

Yoga originates from ancient India and has a rich, multi-faceted history that spans thousands of years. It’s based on a system of philosophy, self-discipline, and meditation, rather than a particular set of religious beliefs. While yoga has spiritual elements, it does not require belief in a specific deity or religious doctrine to practice.

The term “yoga” comes from the Sanskrit word "yuj", which means “to join” or “to unite.” Yoga aims to unite the body, mind, and spirit, and in its higher forms, can also unite the practitioner with a sense of universal consciousness or divine presence. However, this union is not tied to any specific religious framework. In fact, yoga is practiced across a wide range of religious traditions and by individuals of no religious affiliation at all.

Yoga’s earliest texts, such as the Upanishads, the Bhagavad Gita, and the Yoga Sutras of Patanjali, focus on self-realization, meditation, and living in harmony with oneself and the world around us. These teachings focus on how to achieve balance, awareness, and enlightenment—concepts that are more spiritual than religious.

Yoga as a Non-Religious Practice

Yoga’s non-religious nature means that anyone—regardless of their religious beliefs—can practice it. The primary goal of yoga is not to convert or instill any particular faith, but rather to offer tools for self-discovery, mental clarity, physical health, and emotional release. It provides a way to connect with one’s own inner self and cultivate mindfulness, regardless of one's faith or beliefs.

In a yoga class, you are not required to recite prayers, follow any religious practices, or adopt any specific worldview. The focus is on mindfulness, breathing techniques, movement, and relaxation. These elements help you cultivate inner peace, strengthen your body, and calm your mind—ultimately bringing you back into the present moment.

While some yoga styles, such as Kundalini Yoga, incorporate spiritual teachings, these teachings are about self-realization rather than adhering to a specific religious tradition. Even in practices like Hatha or Vinyasa Yoga, which are more focused on physical postures, the practice remains rooted in the philosophy of awareness, presence, and personal growth.

The Difference Between Religion and Spirituality in Yoga

It’s important to understand the distinction between religion and spirituality, particularly when considering the practice of yoga.

• Religion typically refers to a specific system of beliefs, rituals, and practices centred around a higher power or divine being. Religions often have organized structures, sacred texts, and specific doctrines to follow.

• Spirituality, on the other hand, is more personal and subjective. It refers to an individual’s experience of connecting with their inner self, the universe, or a sense of divine energy. Spirituality is about seeking meaning, purpose, and inner peace, and it can be practiced within or outside of religious contexts.

Yoga aligns more with spirituality than religion. It offers a path to personal growth and self-awareness without requiring adherence to a set of religious beliefs. The practices of meditation, mindfulness, and breathing exercises that are integral to yoga foster a deeper connection with one's inner self, encouraging personal exploration and understanding.

Yoga in a Modern Context

In today’s world, yoga is practiced by people from all walks of life—whether they follow a specific religion, none at all, or consider themselves spiritual but not religious. For example, you’ll find practitioners who are Christian, Muslim, Buddhist, Jewish, Hindu, atheist, agnostic, and everything in between. Yoga’s universal appeal lies in its ability to meet each person where they are, offering tools for self-improvement and mindfulness without imposing any particular belief system.

At Asana Tribe Yoga Spain, we embrace yoga for what it truly is—a tool for self-healing, personal growth, and holistic well-being. Our classes are open to all, regardless of your religious or spiritual background. Whether you’re seeking to reduce stress, improve flexibility, or deepen your spiritual practice, yoga can meet you where you are on your journey.

Yoga is not a religion, but it can be a deeply spiritual practice that enhances your life on multiple levels. It provides you with the opportunity to connect with your body, mind, and spirit, helping you cultivate a sense of peace and purpose. You don’t need to adhere to any particular belief system to experience the profound benefits of yoga. All you need is an open mind and a willingness to explore.

So, whether you’re looking to improve your physical health, develop mindfulness, or simply find a way to relax and release tension, yoga offers something for everyone. At Asana Tribe Yoga Spain, we invite you to join us on the mat, where you can explore yoga in its many forms—without the need to subscribe to any specific religion or dogma.