Riding the Wave: Yoga for the Stages of Menopause with Mary Beth Ray

"You can’t stop the waves, but you can learn to surf." — Jon Kabat-Zinn

This 4-week workshop series is for yoga practitioners and teachers interested in navigating perimenopause, menopause, and post-menopause with greater stability, clarity, and resilience.

Through an evidence-informed, yoga therapy-based approach, we’ll explore how yoga can support the physical, energetic, and nervous system changes of midlife and beyond. This workshop is designed to support and deepen your personal practice and, for teachers, to expand your capacity to serve students navigating this transition.

Each session blends practice, reflection, and discussion, inviting both experiential learning and thoughtful inquiry. Come prepared to move—and bring a journal.

Weekly format (approximately):

• First hour: Practice (abhyāsa)
• Second hour: Reflection and discussion focused on a specific aspect of this life stage (svādhyāya)

Note: You are welcome to bring a snack for the second half if needed.

Menopause brings more than hot flashes. Changes in bone density, muscle mass, metabolism, sleep, and nervous system regulation can significantly influence how we practice yoga—and how we teach it—during midlife and beyond. This series offers a yoga therapy–informed, science-aware framework for adapting practice to meet these changes skillfully, safely, and sustainably.

Yoga offers a uniquely multidimensional approach to health span as we age. Through integrated movement, breath, and awareness, we begin to sense and understand both the physical and subtle energetic shifts that accompany menopause.

You will explore accessing asana through dynamic breath practices, cultivating a more integrated and responsive experience of movement. You’ll learn practical tools that support stability, reduce common menopausal symptoms, improve sleep quality, and help slow bone loss—enhancing balance and well-being across body, mind, and spirit.

With increasing longevity, many practitioners will spend decades in post-menopause. This series equips you with tools to support strength, adaptability, and a sustainable practice for the long term.

This series will help you:

• Regulate the nervous system through informed practice design
• Reduce stiffness and habitual tension
• Build strength and mobility while protecting joint and bone health
• Support restorative sleep, energy balance, and resilience
• Ground and stabilize body, mind, and spirit
• Enter midlife and the years beyond with clarity, confidence, and agency

This series meets weekly on four consecutive Wednesdays from 5:30-7:30pm at Green Yogi Telegraph.

Workshop dates:

March 25

April 1

April 8

April 15

Registration for this 4-part series is $185.

We offer BIPOC scholarships! Reach out to [email protected] to inquire.

Mary Beth Ray

Mary Beth Ray is a Doctorate of Longevity Arts and Sciences candidate at the USC Leonard Davis School of Gerontology and a yoga therapist specializing in bone health across the lifespan, with particular attention to post-menopausal populations. Her professional focus is informed by personal experience following a 2017 DXA scan indicating osteopenia, alongside a family history of osteoporosis, which prompted a sustained inquiry into whole-person approaches to skeletal health and aging.

With over 35 years of experience in yoga practice and study and 17 years of teaching, Mary Beth’s work is grounded in the Krishnamacharya breath-centered lineage. Since 2020, she has taught Yoga for Our Vital Bones and is BoneFit™ trained. Her teaching and scholarship integrate a biopsychosocial-spiritual framework to support bone health and overall longevity. Learn more at https://3greencircles.com/

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