Is menopause making your life hell? Hot flashes, feeling tired, and still difficult to sleep a night through?

This was my fate too.

I had tried tablets, stopped after 3 months. Changed diet. None of them really solved the problem.

Then I found what really changed my life: Hormone yoga in short but regular sessions, always with a touch of fun. I would like  to share that with you.

Besides I love organising yoga retreats in magic places, where you find an immersion in daily moving and will keep the momentum after returning back home.

Here is How I Can Help You


Online courses are live yoga sessions. 30 minutes several times a week step-by-step guided classes for beginners and intermediate level. You are motivated to take action for your body and mind.


I offer yoga retreats worldwide in locations such as Thailand and Slovenia’s Alps. Retreats are typically one-week and include cultural experiences as well as daily yoga.


As part of our yoga journey, I also blog about the benefits of yoga, namely hormone yoga, meditation, and news about the yoga world!

10 Minutes Yoga for Menopause

Get this e-book with illustrated instructions

  • How to breath for the benefit of your hormone produciton
  • Hormone yoga poses activating estrogen production
  • A 10-minute yoga sequence you can practise at home

This e-book is free! You discover hormone yoga for menopause, how to practise, its benefits and the well-being after a session!

Hormone Yoga Dinah Rodrigues

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Hi There, I am Miliza

I started Yoga ten years ago, long working days in an office and back pain being my daily companion. Yoga helped me to overcome my stiffness and find energy.

Six years ago, I left the administration-business world, on the research of happy people around me, ended up on Madeira island, Portugal, where I made my Yoga Alliance RYS200 Yoga Teacher Training in Integral Yoga.

Our Mind and Emotions follow our Body

In 2020 I completed the Svastha Yoga Therapy modules (80h) with focus on lumbar spine and shoulders. Early 2022 I made one more deep dive and certified for Hormone Yoga Therapy like taught by Dinah Rodrigues.

What counts is not so much the perfection of the pose, but taking action and doing it consistently. Particularly in these social distancing times, the live Zoom session are motivating and enjoyed by all participants and myself!

I believe that having several short sequences weekly is more beneficial than going once upon a time to a long yoga class.

That’s why I created Yoga 40 Plus and enjoy every and each session…

Hot flushes disappeared

My hot flushes have completely disappeared after a few months of hormone yoga and I also sleep better.

I feel wonderfully warmed up (uplifted) and refreshed at the same time after the morning hormone lesson with you! And that, although I never used to be a morning exercise person. I love your Yoga for Menopause – in a snappy and compact time frame, which can be well integrated into the morning routine with subsequent professional start of work and other diverse family and household tasks, thus creating a soothing island for the mind and body.
Thanks for this!

Angelika, Germany

Proud of the things my body still can do

“After the yoga class I feel relieved, proud of the things my body still can do, which many of the younger people can’t do. I could be doing yoga by myself, just listening to a tape. But knowing that there are other women, it creates a collective feeling of community. I think it’s important in these times where we can’t see each other.

A few weeks ago, I had sciatica, and if it wasn’t for the yoga, I don’t know what I would have done. Miliza adapted the program to my needs and it allowed me to extend the muscles and to find relief. Yoga also becomes a spiritual journey with reflection and meditation.”

Martha, Netherlands

Thought would be too difficult to me

“I enjoyed, among other things, especially how you made the shifts from one asana to another in a very “natural” way. I enjoyed the course all together a lot. This seems the gentle way to come back to yoga, which I already thought would be too difficult to me.”

Tanja, Finland

Not boring and still can follow

Hi Miliza, ok for me, nice, I liked the yoga session from yesterday, so that is ok for me, but in fact I like them all, they are challenging and I love it.

I followed other session and sometimes they were boring but your sessions are not, so thanks for that and see you tomorrow,

Kind Regards and have a nice day,
Greet, Belgium

Resumption of Yoga practice

Participating in this proposal Yoga for your Back, was a significant decision for me. Miliza took an excellent approach to my resumption of yoga practice. She chose the movements very well and had an excellent pace for online practices, making it possible to understand and follow 100% of the class. During the course, we remained focused on breathing all the time, guided by Miliza, which made the movements more effective and kept us in the here and now.

As a result, I felt more ready for the day and reduced back pain; I was feeling mainly in the neck area. The most important thing is that I feel like continuing to practice and take care of my body and soul. Thank you Miliza, you gave me a gift.

Kelly, Luxembourg

First Time Yoga, Love it!

“The online live classes gave me time for myself (even my baby respected these moments), improved my well-being in terms of flexibility and a lot of relaxation for the all body, mentally, physically and emotionally.

Being my first time to do yoga, it was a great experience and loved it.”

Annet, Finland

Strengthened body, energized spirit and happy mind!

The course has given a combination of energy, fun, relief, exercise, company, both physical and mental strength in these times of Corona confinement, but is suitable for everyday practice all the year round. Thanks a lot Miliza!

The asanas bring the tensed muscles both strength and relief. The breathing exercises open up the chest so the oxygen flows in the whole body. The relaxed atmosphere helps to be able to let go of the everyday stress surrounding us. It made me each morning to wake up and already be waiting for the yoga, like a child waits for Santa :).

Mia, France

Connection to others via live Zoom!

“I could schedule in the course every day as the duration is just about 30 minutes. It created a kind of routine within my day which is good in special times like these we are facing at the moment.

I like to be connected with others via the live option of zoom – that gives the yoga session a special touch. I’m not such a fan of recorded sessions, so for me that is so much more interesting and I appreciated the friendly guidance from Miliza.”

Carmen, Austria

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