Breathe. Move. Pause: A 10-Minute Yin Yoga Practice

Breathe. Move. Pause: A 10-Minute Yin Yoga Practice

In the middle of hormonal chaos, interrupted sleep, unpredictable moods, and low energy, it’s easy to feel like your body is no longer your own. You’re busy, stretched thin, and often running on empty.

But what if you could press pause—just for 10 minutes—and feel more grounded, relaxed, and reconnected with your body?

That’s the power of Yin Yoga.

Yin is not about pushing harder or getting fitter faster. It’s about softening. Releasing. Letting your body be, so it can begin to heal.

And in perimenopause and menopause, that shift in pace is often exactly what your body is craving.

What Is Yin Yoga?

Yin Yoga is a slow, floor-based practice that targets the fascia, connective tissues, and joints—not the muscles.

Instead of flowing quickly through poses, you hold each one for 2 to 5 minutes. This allows your body to release deep tension and helps calm your nervous system.

Unlike a power workout, Yin activates your parasympathetic state—the part of your nervous system responsible for rest, digestion, and recovery.

For women going through hormonal changes, Yin offers unique benefits:

• Reduces stress and cortisol levels

• Supports flexibility and joint health

• Improves sleep quality

• Calms racing thoughts and anxiety

• Gently balances energy without overstimulation

A 10-Minute Yin Yoga Practice You Can Start Today

All you need is a quiet space, a yoga mat or soft surface, and perhaps a cushion or folded towel.

Set a timer if you like, or let your breath guide you. This is your time to slow down and tune in.

1. Butterfly Pose (2–3 minutes)
Sit tall, bring the soles of your feet together and let your knees fall open. Gently lean forward, letting your spine round. Support your head or arms if needed.
Targets: hips, inner thighs, lower back
Breathe: slow and deep into your belly

2. Caterpillar (2–3 minutes)
From seated, extend your legs straight in front of you. Fold forward and let your back round, relaxing your shoulders and jaw.
Targets: spine, hamstrings, nervous system
Optional: Sit on a cushion or bend knees slightly for comfort

3. Supported Reclined Twist (2 minutes each side)
Lie on your back and draw both knees into your chest. Gently drop both knees to the right. Extend your arms out and turn your head to the left. Hold, then switch sides.
Targets: spine, waist, digestion, stress relief

4. Legs Up the Wall (2–3 minutes)
Sit sideways next to a wall, swing your legs up, and rest your back and head on the floor. Close your eyes and allow gravity to drain tension from your legs and heart.
Targets: circulation, nervous system, adrenal fatigue
Bonus: Helps ease insomnia and anxiety

Tips to Get the Most Out of It

• Let go of how it looks. Yin is about feeling, not form

• Use cushions, bolsters, or folded blankets to support your body

• If a pose feels too intense, back off slightly. Yin should be comfortable

• Breathe through your nose and allow exhalations to lengthen

• End in stillness with a few moments of gratitude or reflection

One Final Thought

In a season where everything feels like it’s speeding up—your heart rate, your to-do list, your emotions—Yin Yoga is the invitation to slow down. To feel. To pause.

It might not look like much from the outside. But inside, it’s powerful. You’re calming inflammation. Resetting your nervous system. Supporting your hormones. And reconnecting with a body that deserves care.

This isn’t just yoga. It’s medicine for midlife.

The Weight is (OVER) is now live — and doors open at 11 a.m. today.

Fancy joining?
This is my signature 12-week program for midlife women who are ready to feel stronger, lighter, and more supported than ever — without extremes or burnout.

Learn more and sign up here ➝