Self-paced
7-hour online course
Unlimited access for flexible study
Understand perimenopause
Learn what perimenopause is, when it begins, how long it lasts, and the hormonal changes that take place.
Explore 5 key pillars
Understand the roles that stress, sleep, nutrition, movement and seeking emotional support can play.
Feel empowered!
No two women will have the same experience of this shift. Learn tailor-made practices that work for you.
Knowledge is power! Learn:
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what perimenopause and menopause are
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how it may affect you
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how to manage stress and sleep better
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how nutrition and movement can help
- 7 supportive yoga and meditation practices
- where to find helpful resources
Perimenopause and menopause are a natural life cycle that most women will experience. However, many of us are still unprepared for this. How you experience perimenopause - the time leading up to menopause - will depend on a variety of factors, including genetics, your general physical and mental health and, how sensitive you are to hormonal shifts.
The most common symptoms of perimenopause are mood swings, sleep disturbance, night sweats, hot flashes, anxiety, irritability, joint pain, muscle aches and brain fog, but there are many, many more. Roughly 25% of women have a very difficult time through perimenopause and menopause, while others may sail through it. However, most of us will experience some symptoms.
If you want to understand more about perimenopause and arm yourself with more knowledge and a variety of practical ways you can support yourself, this course is for you.
We’ll explore 5 key pillars that can help you through this process and how you might tailor them to your specific needs:
- How to reduce stress
- How to sleep better
- Nutrition
- Movement
- Seeking (and receiving) emotional support.
Irina is a knowledgeable and gentle guide and this course will help empower you through this common but, nevertheless, seismic shift in your life.
This course is for you if you:
- Are seeking more knowledge about perimenopause
- Looking for solutions to perimenopausal symptoms
Course outline
In the first class of this course, Irina explains what (peri)menopause is, the roles that progesterone and estrogen play, which symptoms are most common, and how you can manage these symptoms.
As mentioned in the previous class, there are things you can do to support yourself when you're in (peri)menopause, including managing stress. This class covers various ways you can do this. We'll dip into Ayurveda here, too – more specifically, Vata dosha. There's a short yoga practice at the end of this class (39:49), so have your yoga mat ready (or pause the video and come back later for some time on your mat).
Vata plays a star role in this class too, as this class is all about improving your sleep! There are other aspects we'll dip into as well though, ranging from cooling bed sheets to adjusting what you eat in the morning and evening – plus I’ll share a restorative yoga practice with you.
After looking at Vata dosha, we’ll now explore Pitta dosha. This class will focus on nutrition, with an emphasis on lowering inflammation. After diving into various aspects of what (and how) to eat to support this phase of life, you'll be guided through a yoga sequence that supports healthy digestion.
Movement is great when you feel stuck and heavy, and it also helps to support bone health, better sleep and circulation. In this class, you'll get to know Kapha dosha, the third constitution type in Ayurveda. This dosha is mostly supported by movement, which is why you'll be flowing on your mat for a large part of this class.
If (peri)menopause is a challenging, rough, or bumpy ride for you, it's important to reach out and ask for help and emotional support. Of course, leaning into receiving is a skill we all can benefit from, even if the transition into menopause feels like smooth sailing. In this class, we'll look at how you can find support – plus we’ll explore capacity and boundaries.
In this class, you'll be offered some additional tools with which you can support yourself. For some of the most common symptoms of (peri)menopause, Irina shares a few Ayurvedic tips and tricks. We'll end this class, and this course, with a meditation.
Meet your teacher:
Irina Verwer
Irina Verwer is a yoga teacher, Somatic therapist, intimacy coach, and Ayurvedic practitioner. Her focus is on healing; understanding how past abuse and trauma affect our present, addressing medical challenges, exercising boundaries in life and work, and supporting people as they build stronger, more intimate connections.
