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.

Yoga and the Art of Letting Go

In our fast-paced world, it’s easy to get caught up in negative thoughts, worries, and stresses. We often carry emotional baggage, whether it’s unresolved feelings, grudges, or past disappointments. But what if you could let go of all of that, create space for positivity, and embrace the present moment?

Yoga is not just a physical practice; it’s a pathway to emotional healing, mental clarity, and inner peace. Through the power of movement, breath, and mindfulness, yoga offers the perfect tools to help you release negativity and invite a more balanced and joyful life. Here’s how you can use yoga to let go of what no longer serves you and create space for healing and growth.

The Power of Breath: A Tool for Releasing Negativity

One of the most transformative aspects of yoga is the connection between breath and movement. Pranayama, or breath control, is a powerful tool for clearing mental and emotional clutter. When we consciously focus on our breath, we shift from a reactive state to one of mindfulness, which allows us to release pent-up tension and negativity.

• Deep breathing: Focusing on deep, full breaths helps activate the parasympathetic nervous system, calming the body and reducing stress. This allows you to step back from negative thought patterns and reset.

• Exhaling negativity: As you breathe out, imagine letting go of any negative thoughts or emotions. Each exhale becomes an opportunity to release what no longer serves you—whether it’s stress, fear, anger, or doubt.

During your practice, try to synchronize each movement with your breath. This mindful breathing helps create a rhythm that supports mental clarity and emotional release.

Embracing the Present Moment Through Mindfulness

One of the most beautiful aspects of yoga is its ability to bring you into the present moment. Often, negativity arises when we dwell on the past or worry about the future. Yoga teaches us to be fully present, to let go of distractions, and to cultivate awareness of the here and now.

• Mindful movement: Focus on the sensations in your body as you move through each pose. Notice how your body feels, where you might be holding tension, and gently allow yourself to release it. By staying present in the moment, you disconnect from the negative stories you might be telling yourself.

• Stillness in poses: Poses like Child’s Pose (Balasana) or Savasana encourage stillness and reflection. These quiet moment give you space to breathe, centre yourself, and let go of any lingering negativity.

By practicing mindfulness on the mat, you can carry this awareness into your everyday life, helping you become more conscious of your thoughts and reactions and allowing you to gently release negativity when it arises.

Yoga Poses to Release Negativity

Certain yoga poses are particularly effective for releasing negative emotions and promoting emotional balance. These poses help open up areas of the body where we tend to hold onto stress, such as the hips, chest, and shoulders.

Here are a few poses to help you release negativity:

• Forward Fold (Uttanasana): This pose encourages the release of tension in the back and neck while allowing you to metaphorically "fold away" any worries or negative emotions.

• Twists (e.g., Revolved Chair Pose, Parivrtta Utkatasana): Twisting poses help detoxify the body and promote the release of stored emotions, especially in the lower back and hips, which are common areas for tension.

• Camel Pose (Ustrasana): This heart-opening pose helps release emotional blocks and promotes a sense of freedom and lightness.

• Legs Up the Wall (Viparita Karani): This restorative pose calms the nervous system and gives you the opportunity to let go of any stress or negativity you may be holding onto.

Each of these poses can help you physically release built-up tension and allow your mind to shift from negativity to a place of calm and peace.

The Role of Letting Go in Emotional Healing

Letting go doesn’t mean forgetting or ignoring your emotions. Instead, it’s about creating space for healing and emotional release. When you let go of negative emotions, you’re freeing yourself from the past and making room for more peace, love, and joy in your life.

Yoga teaches us to meet our emotions with compassion, not judgment. Whether you’re feeling anger, sadness, frustration, or fear, yoga allows you to acknowledge these emotions without being consumed by them. Through your practice, you learn to honour your feelings, but also to release them, knowing that they do not define you.

Creating a Daily Practice of Letting Go

To truly benefit from the art of letting go, it’s important to make it a part of your daily routine. Here are some ways to incorporate the practice of letting go into your life:

1. Start with Your Breath: Each day, take a few moments to focus on your breath. Inhale deeply, then exhale, imagining you are releasing any negativity. Use this as a tool to set your intentions for the day.

2. Practice Mindful Movement: Incorporate yoga into your daily routine, even if it’s just for a few minutes. Use your practice to release any tension and stress that may have accumulated in your body and mind.

3. Let Go of Limiting Beliefs: Identify any negative or limiting beliefs that may be holding you back. Use yoga as a tool to challenge these beliefs, replace them with positive affirmations, and allow space for personal growth.

4. End Your Day with Gratitude: Before going to bed, reflect on what you are grateful for. Let go of the stresses of the day by releasing them during your breathwork or meditation practice.

   
   

Letting Go is a Journey, Not a Destination

Letting go is not something that happens overnight—it’s an ongoing journey of emotional release, healing, and self-awareness. Yoga gives us the tools to navigate this journey, allowing us to face our emotions, release what we no longer need, and embrace peace and positivity.

At Asana Tribe Yoga Spain, we believe that yoga is a powerful path to emotional freedom. Our classes are designed to support you in letting go of negativity, finding peace within yourself, and creating a life filled with joy, compassion, and healing.

If you’re ready to explore the art of letting go through yoga, join us for a class and start your journey toward emotional release and well-being.