5 Week Menopause Programme
TenderNest’s Menopause Programme supports women at every stage — peri, menopause, and post-menopause. Many women join us because they feel exhausted, overwhelmed, or disconnected, often struggling with sleep, fluctuating emotions, or changes in their bodies. Each week blends Yin yoga, breathwork, journaling, and discussion, with practical input on strength, nutrition, and lifestyle.
Designed for women in peri, menopause, or post-menopause, this programme looks at sleep, emotions, nutrition, and strength. It blends Yin yoga, meditation, breathwork, journaling, and group reflection, with input from a personal trainer on strength and nutrition.
Weekly Themes:
Week 1: Ground & Connect – Restorative yoga, calming breathwork, journaling, group intentions
Week 2: Rest & Restore – Gentle chest openers, sleep-supportive breath, guided meditation, shared reflections
Week 3: Strength & Power – Guest PT on strength + nutrition, Breath of Fire, empowerment practices
Week 4: Emotional Flow – Somatic movement, heart openers, Humming Bee Breath, journaling emotions
Week 5: Integration & Radiance – Full body restore, alternate nostril breath, future self visualisation, closing circle
