Menopause hormone yoga

Get control of hot flashes, mood swings and restless nights

Let you guide and stay motivated for regular practise

Live online classes on private platform

Classes start August 29, 2022

Are you experiencing…

  • Hot flashes
  • Restless nights
  • Anxiety without any reason at all
  • Weight gain

Would you would like to…

  • Sleep through the night
  • Feel balanced and in a good mood
  • Feel feminine and attractive
  • In short: Relieve or even stop your menopause symptoms

You want  to avoid hormones and other tablets. You tried vitamins, minerals, changed diet, but still, the menopause symptoms keep messing up your days and nights.

How can you stop hot flashes and disturbed sleep due to menopause?


Hormone yoga is a therapy consisting of poses, movements and breathing exercises with which you actively work on your organs and glands.

Dinah Rodrigues, yoga teacher and Dr. of Phsycholog from Brazil developed this technique. She further endorsed the effectivity with studies made in collaboration with the university of Sao Paolo.

It all comes from your ovaries…

The ovaries are the factory of your feminine hormones, estrogen and progesterone. After your 28-day-cycle stops, the hormone balance tends to show a decline of estrogen, triggering menopause symptoms. Hormone yoga activates other glands (thyroid, pituitary) to stimulate hormone production in ovaries. Also, the ovaries release hormones in response to activity in extracellular fluids such as blood.

…and also from your mind

Your stress-level also impacts the production of hormones. A good hack to relieve menopause symptoms is a long holiday in the sun and on the beach!

For lack of ticket to Bali, we close the classes with visualisations and creative anti-stress-exercises. You wind down, offering relaxation to your body and mind.



I had the same problem.

Sweating when I needed it least (do we ever need it?), waking up in the middle of the night AGAIN.

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. I would like  to share that with you.

We are here to motivate you

Over 4 weeks you get e-mails to motivate you for the practice. They also explain ‘how to’, give you the benefits of poses, tips for wellbeing and also fun.

You’re part of a small group, get to know each other in an intimate, safe and cheerful atmosphere.

This is what it involves

30 minutes 3 times a week.

You should aim to practice 4 times per week, to clearly diminish the menopause symptoms.

The more you practice, the more you’ll experience results. In any case results will be there.


Step 1 Hormone Yoga

Align your postures

Personal Session

  • Align your postures (Asanas)
  • Learn breathing exercises (Pranayama)
  • Learn Core strength (Bandhas)
  • Adapt hormone yoga poses for your needs

You receive

  • Booklet with the hormone yoga poses
  • Questionnaire for your personal assessment

Group program

Group program

30-minute sessions on 3 days weekly

Mondays – Wednesdays – Fridays
  8:00 CET Hormone Yoga in German
18:30 CET Hormone Yoga in English

 Classes are guided slowly, step-by-step

You receive e-mails to motivate your practice with the group and alone

At start:  fill in the questionnaire
At the end:  fill in reflection sheet



    Classes start August 29th, 2022.

    The monthly subscription offers a free trial week, after which you can cancel if you think it’s not for you.


    EUR 45 / month

    • EUR 48 for 1 month only
    • EUR 45 for monthly subscription (with free trial week)

    Payable by credit card

    Includes live practise 30 minutes on 3 days weekly, 1 private session 1:1 during your first month, replays on a private platform, motivation by e-mails.

    For payment by Paypal or bank transfer write to


    To keep the practise private and still have a feeling of community, we meet on a private platform run by Mighty Networks. It’s like a yoga studio without windows, externals can’t see who is inside and we are away from social media.

    Creating your account with name and e-mail is very straight forward.

    • You get immediate access to the free community area offering regular free classes.
    • You can sign up for the Member’s Area, where you find hormone yoga classes on Mondays, Wednesdays and Fridays

    even for 1 month or with a monthly subscription which includes a free trial week.



    I know the program can help you. However, if after 1 week you realise it’s not for you and you want to stop, no money is debited from your account.

    Counter Indications

    You should not practice hormone yoga if your estrogen level should not be increased, e.g. in case of breast cancer or severe endometriosis. Talk to your physician and explain that hormone yoga therapy goes with intense belly-movements and usually increases estrogen level. In case of thyroid hyperfunction please let us know and we’ll give you instructions to modify some of the exercises.

    What you can expect

    Make your assessment

    The first step consists in a review of your trigger points. Which are the symptoms that make your life hell? You get a clear questionnaire, which we fill out together.

    We recommend to make an estrogen test. If you are over 60, you might also test your bone density and cholesterol level. You then have an objective view of your physical condition and can consciously follow up your progress.

    fish pose hormone yoga

    Private 1:1 meeting

    Review questionnaire, personal limitations, understand different breathing methods (Ujjai, Bellows), core muscles (Mula Bandha), poses, personal modifications

    Group classes

    The 30-minute classes take place live on Zoom:

    Mondays – Wednesdays – Fridays
    8:00 CET Hormone Yoga in German
    18:30 CET Hormone Yoga in English

    The classes are streamed live into a private platform. Only subscribers have access. You can assist live or stream the class later on.

    For best results, you practice 4 times per week. There is a basic sequence you practice on your own, after a while you know it by heart – or rather your body knows it by heart.


    You are invited to a private plateform, where you receive in depth explanations of the poses and also motivation for the practice.

    You receive e-mails motivating you for the next day’s session. It’s entertaining, explaining poses and their benefits and giving tips for a happy menopause.

    How often?

    In an ideal world, you would practice daily. We target to practice 4 times a week for 30 minutes. Once you reach the estrogen level relieving the symptoms, you can reduce the practice. Don’t stop practicing, as after menopause the estrogen level tends to shrink.

    standing pose hormone yoga

    You might want to make an estrogen test. You then have an objective view of your physical condition and following up your progress will motivate you.

    Your doctor can do so with a blood test. Or you can order the measurement directly in a laboratory, which is performed on saliva.

    Carescreen offers an estrogen test made by a laboratory with the saliva you sent them. Switzerland CHF 59, Germany EUR 49

    There are other systems and also focus on other hormones.  If you are over 60, you might also test your bone density and cholesterol level.


    You receive a PDF with the yoga sequence to be practiced on your own.

    The videos of all sessions are accessible a month after the end of the course.

    We recommend to fill in the questionnaire at the very beginning, and after 3 months to follow up your progress.

    We recommend that you mark every day you practiced on an agenda or in the diary we provide. This allows you to compare the results with the efforts. You might also add how you feel.

    Make The First Step

    Get control of hot flashes, mood swings and restless nights

    Questions & Answers

    Who is this program for?
    • For women in peri- or post menopause or in between J.
    • Women suffering from irregular periods or infertility or other typically feminine worries
    Who should not attend this program?
    • If your estrogen level should not be increased, e.g. in case of breast cancer or severe endometriosis. Talk to your physician and explain that hormone yoga therapy goes with intense belly-movements and usually increases estrogen level.
    • In case of thyroid hyperfunction let us know and you get some modified exercises.
    • Do not practice during your periods
    I have never done yoga before

    You definitely should participate as you will benefit the most. You are guided step-by-step through the poses and your glands and organs will love the new treatment.

    I practice yoga already
    • If you practice once a week or less, you definitely can join Yoga for Menopause. A weekly 1-hour practice is not sufficient to boost your organism in a sustained way.
    • If you practice twice a week or more, you might feel only little estrogen related symptoms. Should you have the wish to join Yoga for Menopause, you can go for a 2-week free trial. Just drop us a mail to
    I am overweight, can I follow the program?

    Yes, this is quite common after menopause. Your belly will sometimes disturb you, you will need to squeeze around or into it. You might even be sweating on moments. As long as you’re willing to accept this 5 times per week, you can participate.

    What material do I need to follow the program?
    • Comfortable clothing
    • A yoga mat or a non-slippery soft surface
    • A pillow/cushion
    • A laptop or tablet with internet connection (mobile phone might be too small to give you a clear visibility of the poses)
    Is this program open for men?

    This program is for female participants only, sorry guys.

    Do I miss the class if I can’t assist the live session?

    You can stream the video in the private plateforme anytime. But try to join the live sessions, the probability to do it and to do it correctly is much higher if you join the teacher and the group.

    I don’t want to show up in the group

    We can understand if you want to keep privacy during practice. One option is to join live by Zoom, say hello and then cut your camera. Or just orient the camera towards the ceiling (that’s what most do J). Or you can stream live in the private plateform (you have no interaction there).

    Does this program grant to increase my hormone level and reduce symptoms?

    No, the program doesn’t. Your investment does. By practicing at least 5 times per week over 30 minutes the exercises we show you, your hormone level definitely will raise. Some weeks you’ve got less time or energy, other weeks more. It all will impact on the results.

    Make The First Step

    Get control of hot flashes, mood swings and restless nights

    Book your free 30-minute call to find out if the program is what you need now.

    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

    I am now also certified in Svastha Yoga Therapy for lower back and shoulders, and certified for Hormone Yoga Therapy by Dinah Rodrigues.
    My life flows in Switzerland, Slovenia and other sunny places. With hormone yoga I accompany women on their way to find relief of menopause symptoms. The classes are fast paced and close with sometimes surprising, sometimes fairy-taily anti-stress-exercises.

    What the participants say…

    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