88 Orchard Road
Skillman, NJ 08558
609-924-7294

Yoga for Menopause

Before – During – After

Hormonal fluctuations generally accompany a person’s passage into each new biological stage of life; with them often come various discomforts and menopause is no exception.

Those individuals who have turned to yoga for relief have found that while asanas may not directly influence estrogen production, specific postures can help control unpleasant symptoms. Restorative postures in particular can relax the nervous system and may improve the functioning of the endocrine system (especially the hypothalamus, the pituitary gland, the thyroid, and the parathyroid gland), which helps the body adapt to hormonal fluctuations.

“A regular yoga practice can make a world of difference in a woman’s experience of menopause. And a solid practice before this phase can ease the transition”, says Suza Francina, author of Yoga and the Wisdom of Menopause. “If you practice yoga before menopause, then all the poses that are especially useful for coping with uncomfortable symptoms are already familiar, and you can reach for them like an old friend,” she says. “If you are familiar with restorative poses, then you have the best menopause medicine at your disposal.”

Here are the most common symptoms that can be alleviated with a regular yoga practice tailored around this specific transitional moment in a person’s life:

  • Hot Flashes
  • Anxiety
  • Irritability
  • Insomnia
  • Fatigue
  • Mood Swings
  • Depression Memory Issues

All individuals that need to navigate their way through menopause are accepted into this community. We are open and affirming to binary/non-binary/transgender people who are going through their menopausal journey – we welcome you with love and compassion. Sharing our common journey ultimately contributes to create a sense of general wellbeing and a community where we do support each other energetically and emotionally.

We’ll learn the use of props which can support and make any pose more enjoyable. I always offer modifications of the poses for participants with special requests.

Yoga for Menopause

Weekly Thursdays, 9:00 to 10:15 am (by Zoom) with Cristina Racchella (200RYT)

Is this class for you?

This practice is gentle but energizing at the same time and very restorative. No yoga experience necessary.

What you need:

  • YOUR BREATH!!
  • yoga mat
  • 2-3 blankets
  • 3-4 small pillows
  • 1 big pillow (bed pillow will be fine or a bolster)
  • 2 yoga blocks (alternative: stack-able books, disinfecting wipes containers (round) work too)
  • 1 strap (alternative: bathrobe belt)
  • 1 eye pillow (alternative: fill a little plastic bag with rice, use a tissue to cover eyes and put bag with rice on top)
  • a chair (without arms)
  • Your favorite essential oil, herbs (fresh rosemary, oregano, sage) & spices (clover, cinnamon, star anise etc) will enhance the practice.
  • A good massage cream and socks.

Meet Cristina Raccella

Always open to reinventing herself and exploring new possibilities, in 2015 Cristina became a yoga instructor (200RYT) under the guidance of Dr. Jeff Migdow, former director of Kripalu teacher training and creator of Prana yoga methodology.

She has also studied with Larry Payne, Rudy Pierce, Richard Miller, Rachel May, Gail Seckettar and others, deepening her knowledge of gentle yoga, dynamic Hatha yoga, Yoga Nidra, restorative yoga and mindfulness in nutrition.

Cristina’s passion is contribute to her community, integrating her scientific background (Biology) with the transformational experience of exploring the Yogis lifestyle, sharing healthy recipes and connecting people.
When you attend one of her classes you’ll hear often her mantra:”If you can breathe, you can practice yoga”, as she offers modifications to each posture, allowing everyone to fully experience the rejuvenation, healing, clarity and relaxation that come from deepening the asanas through Yoga practice. Incorporating chakra awareness, breathing techniques and meditation: these are the elements that contribute to complete each practice with a sense of joy and unity…….”A sense of yoga”.


Contact Cristina via Email for more info