As women enter perimenopause and menopause, they often find that their usual fitness routines no longer provide the same results. Traditional low-impact exercises like walking or yoga may still be beneficial, but experts are increasingly recommending a more dynamic approach.

The hormonal changes during menopause lead to a decline in muscle mass and bone density, along with increased cortisol levels, which can raise the risk of injury. As a result, adjusting the way you move is essential to staying strong, energized, and balanced during this life stage.

This is where Empowering Yoga with Weights, designed by Senior Yoga Teacher Daniella Goldberg, becomes a game changer. Set by the ocean, this weekly class integrates mindful breath-work, strength-building movements with weights, and deep relaxation, making it an ideal formula for women navigating menopause and beyond.

Daniella’s class begins with calming breath-work in the outdoor environment to quiet the mind and reduce stress, followed by warm-ups and stretches to prepare the body. The core of the practice incorporates yoga with weights, blending short bursts of intensity with mindful recovery intervals. These intervals are critical for hormonal balance, helping to reduce cortisol levels, boost energy, and improve muscle strength. Research shows that high-intensity interval training (HIIT) and similar exercises can combat weight gain, poor sleep, and mood swings—common challenges during menopause.

The session concludes with deep relaxation, allowing participants to reconnect with nature and leave feeling rejuvenated and centered. This combination of strength, recovery, and mindfulness not only supports physical health but also enhances mental clarity and emotional well-being.

Empowering Yoga with Weights offers an excellent opportunity for midlife women to maintain their health while enjoying the benefits of nature. It is a holistic approach to addressing the unique needs of women during menopause and is designed to strengthen both body and mind.

Newbies First Class Free! Whether you’re new to this type of exercise or already practicing yoga, Daniella’s class provides a supportive environment to ease into more intense training gradually.

Weekly Yogarama Schedule:

• 8:15 am Monday
• 9:30 am Tuesday
• 6:30 am Wednesday
• 9:00 am Friday
• 7:30 am Saturday
• 9:00 am Sunday

Reference
https://www.smh.com.au/lifestyle/health-and-wellness/why-women-need-to-change-how-they-move-into-menopause-20240910-p5k9b9.html

Menopause was the unspoken word only 5 year ago and today there is so much more information for women 40-65 years that are experiencing the chaotic menopausal symptoms from hormonal imbalance. Nevertheless there is still plenty of confusion ... I've educated myself reading over a dozen of books on the topic and almost 100 hours of Menopause Yoga Education and Training.  In this article, I am busting a few myths about menopause... for a bit of light edutainment.   

Mind You Menopause workshops I designed take you on a journey of wellness and empowerment. Book in for a Workshop this winter. 


Myth1: Menopause Means It's All Downhill in Your Career From Here.
Let's debunk this myth together! Menopause isn't the end of your career and the life you’ve created - it's a new beginning filled with endless possibilities. It's a time to reconnect with yourself, embrace your inner wisdom, and embark on an exciting adventure, blossoming into your second spring, as its called in Traditional Chinese Medicine!


Myth2: MenopauseTurns Women Into Moody Monsters
We're here to set the record straight. While mood swings might make a guestappearance, they certainly don't define us. With a sprinkle of self-care, adash of humor, and a whole lot of support, we can navigate these changes withgrace and resilience.


Myth3: MenopauseSpells the End of Sex and Intimacy
Not even close! Menopause is a chance to deepen our connections and rediscover the beauty of intimacy. With open mindful communication, understanding partners, and a touch of creativity, love and passion can flourish like neverbefore.


Myth4:  Menopause is All About Hot Flashes
Sure, hot flashes can steal the spotlight, but they're just one part of the journey. Menopause encompasses a holistic transformation, including changes in sleep, metabolism, and more. It's an adventure worth embracing!


Myth 5: Menopause Means Saying Goodbye to Fun
Absolutely not! Menopause is an invitation to embrace new experiences and rediscover old passions. Whether it's through yoga, mindfulness, or breath work, getting away on a weekend retreat, there are countless ways to nurture our bodies, minds, and hearts during this time.

Did you know that from 35 years old your female hormones already naturally start to shift… estrogen in particular, the hormone boldly responsible for much of your femininity, starts to ease off… literally over the next 10 or so years, estrogen made by your female organs will be replaced by estrogen production by your adrenal glands (responsible also for your stress!).

Many women are confused like I was. Why doesn't my BODY and MIND feel the same as it used to years ago. I’ve not changed my lifestyle, my exercise nor my diet. Why is this happening to me?…

Midlife women often feel exhausted from insomnia, frustrated from brain fog, horrified by emotional rollercoasters, sweaty from wild hot flushes and much rounder, even fat.

The truth is, the “Meno-PAUSE change” happens over 10+ years, with significant physical, emotional and mental ongoing changes that can be difficult and stressful . I've been speaking with Menopause Yoga experts around the world and here are my top tips.

Here’s what you can do if you are one of the lucky ones that is aware!

You can PAUSE…. SLOW DOWN….
​
Develop new toolkits such as mindful meditation, yoga, deep relaxation, self-compassion and connect with like-minded people that care .

These are all beneficial practices - you can explore with our Yogarama Retreats community. 

Gift yourself a morning yoga practice or a weekend away with us to connect with women that laugh (whinge and cry) together and prepare to embrace the M-change. Reset your mind to flow through your second phase of femininity,  don't survive instead THRIVE .

HOLIDAY or RETREAT?
You may be thinking a relaxing holiday is all I need to help me navigate all of my mood swings, body changes and hot flushes of M-change. Don’t get me wrong, I agree a holiday break to chillax is 100% helpful.  The truth that a holiday for women like us is not enough to feel well and healthy like we used to..

Research suggests that daily practices such as a self-compassion can help you manage the stress of navigating through the meno-PAUSE with calm, ease and as deep sense of freedom.

So that’s why I am inviting you & maybe your bestie to join me on that mat on RETREAT ...a Day, a Weekend or an adventure Week away.

A women’s retreat is not simply a holiday in a tranquil location, it is so much more…

Step out of your busy days, slow down, learn the facts about your M- CHANGE and tap into a deeper inner wisdom so you can return home empowered with a new toolkit to flow through this second exciting phase of life & THRIVE 💚

.GET-AWAY on retreat to rediscover yourself and invite in a new approach to stress management & creative expression that works!


What Retreaters are saying..
"Everything has been perfect. The food was beyond fabulous. The pace and scheduled events were perfect. Daniella's style is nurturing, kind and inspirational. Thank you."
Jill, Womens Wellness Retreat

As a mindful meditator, every morning I wake up to practice a nourishing meditation that helps me to feel centred, creative, confident, kind and connected. Essentially I practice a deep relaxation and a chakra balancing meditation for my physical, emotional and mental wellbeing.

Too often in my life I have woken up stressed and anxious. Worried about the day ahead and all my responsibilities and struggling to let go of what happened the day before. My meditation is a reset button for me and it works best first thing in the morning. Its scientifically proven that you can train your brain to receive these positive thoughts to set you up for the day ahead to be the best version of yourself.

Today was one of those days when not only did I wake up from being physically ill with a stomach bug but also I received a terribly negative phone call 730am giving me one more warning to toe the line or I’m out. I was accused at work of creating a playground for myself..

As I reflected on  the word “playground”  it made me smile, as I was grateful to express my child-like self, my true creative self, I pondered that the other extreme is a “prison” which is deeply confined and guarded, constrained, and almost punishing.

Truly grateful to have an attitude that life is my playground and I’m ready to explore it with a sense of curiousity, fun and joy as we connect in  life like busy little ants running around with list of things to do, on a path to achieve our goals

Take a moment today to pause, and reflect on whether you live in a playground or a prison.

A daily meditation practice can offer a life of calm, clarity and freedom.. 

This was published in Mental Health Month. If you are interested in practising meditation with me - reach out email: [email protected]

"The most important relationship you have in life is the one with yourself"

Valentine's day is the time to show a little extra love to the people you care about. Whether you're single or taken, it's important to pamper yourself with the same kind of love and kindness that you'd shower on anyone else.

We often forget that the most important relationship we have is the one we have with ourselves. Valentine Day is about finding guilt-free ways to make “deposits” into yourself to improve your overall well-being, prioritising self-compassion and self-care which have serious benefits for your mental and physical health.

Loving yourself makes you feel at your best and really sets the tone for how you allow others to love you. So here are ten top tips for self-love .

1. Learn to say 'no'. Overcommitting is counter-productive and can lead to increased stress, anxiety, even full-blown burnout. This is why it's important to set limits, in both personal and professional life. A simple way to start practicing this habit is to pause and check-in with yourself before committing to anything.
   
   
2. Do something you genuinely love. Engaging in activities you enjoy elevates your mood and boosts energy. So schedule time regularly to do something just for yourself—whether it's journaling, mediation, painting, listening to music, going for a run or simply giving yourself an at-home spa treatment.
   
   
3. Take nature baths. 'Nature bath' or 'forest bathing' is spending time in nature to relax and rejuvenate. There is growing research that shows that connecting to nature has numerous benefits for our psychological and emotional wellbeing such as calming our nervous system and building resilience. Experience forest bathing on retreat with us and learn to do it whenever you want.
4. Just breathe. Deep breathing for only just five minutes can help reduce stress, lower your heart rate and regulate your blood pressure. It's hands-down one of the easiest self-care techniques out there. On retreat you will learn breath work to master the techniques of diaphragmatic breathing or join our classes to learn.
   
   
5. Shift from 'doing mode' to 'being mode'. We often feel the need to get things done. Try spend some time throughout the day to just be present and be aware of your experiences, it is grounding and helps cultivate an intimate relationship with yourself. Experience mindful meditation in each Yogarama class & retreat
6. Pay attention to your thoughts. Be mindful of the way you talk to yourself. Whenever you notice yourself saying something unkind to yourself, simply switch to a gentler tone and try to evaluate things rationally to contain your inner critic.Practice speaking to yourself as you would to a loved one on retreat.
   
   
7. Be more forgiving. "Practice forgiveness towards yourself and others. Research shows that letting go of grudges and practicing forgiveness offers an array of health benefits from lower stress levels and better sleep to improved cholesterol levels and even lower the risk of a heart attack. Learn how you can foster this healthy habit on retreat.
   
   
8. Laugh more. Laughter releases endorphins and other healthy hormones and helps take your mind off of stress. Don't know where to begin? Spend time with friends and have a laugh, read a funny book, watch a funny movie or do experience laughing yoga with Jeevi, the laughing chef, on our Retreat.
   
   
9. Yoga and Movement. Regular physical movement such as walking, swimming, yoga are all wonderful self-care techniques. It’s well known that exercise helps relieve stress, improves cognitive function and promotes endorphin release that can help ease depression and anxiety, among other things. Learn to make yoga and other mindful movement a daily habit on retreat.
10. Do something kind for someone else. Kindness reduces stress because it releases serotonin which is the 'feel-good' hormone. You can start with little acts of kindness like letting someone in the queue, buying someone a small gift, telling someone why you appreciate them, writing a note to a loved one, donating to a passion cause or inviting a friend to join a community like Yogarama Retreats

Having difficulty falling asleep, staying asleep or waking too early ?

Too little sleep can be a huge issue that affects your mood, health, focus and general wellbeing.

Having struggled myself with not enough sleep for many years, I am truly grateful that i found a key things that worked for me. My top tip is to be kind and compassionate – acknowledge it and don’t fight it... :-)

Here are top tips for navigating sleep disturbances, particularly for women experiencing. night sweats.

INSOMNIA - 10 TOP TIPS
1. Create your own personal sleep routine – it starts when you wake up in the morning with your intent to sleep well tonight incorporating daily healthy exercise, diet and being in nature.  Design a bedtime ritual such as:
- read,
- meditate
- gentle restorative stretch
- journal to empty out your mind. let go of to do list’s & worries or try a gratitude practice

2. Set up your bedroom for sleep so it’s cool & comfortable. Use cotton or bamboo sheets and blinds or curtains to keep it dark.

3. Wear loose fitting sleeveless nightwear, light undies or nude!.

4. Use an eye shade to keep out the light and ear plugs, especially if your partner is a snorer.

5. Eliminate blue light screens after 6pm –TV or computers.

6. Dinner/ snacks are best at least 3 hours before going to bed so you have time to digest by the time you want to go to sleep.

7. Avoid caffeine after 12pm.
8. Reduce or avoid alcohol as its dehydrating.

9. Reduce waking up to go to the loo in the middle of the night then not being able to go back to sleep by not drinking too much, a few hours before bed, & just before bed empty your bladder.
10. If you are waking up due to night sweats, invest in a ceiling or floor fan or try a cooler pillow& cover and turn the pillow over regularly so your head is always resting in a cool place. Add a cold pack under your pillow or at your feet to also keep you cool.

If you need more support, you can try natural herbal remedies over the counter, for instance Black Cohosh shown to reduce hot flushes or Valerian as a natural relaxant. Doctors can prescribe sleeping tablets or strong melatonin but...this is a last resort..

Hope this helps to create your our sleep ritual...

Join me on Flow with Fiery Femininity at Bay of Fires Tasmania 15-19 March 2023 wherewe’ll be nurturing your ability to manage sleepless nights, brain fog, wild emotions & hot flushes.

Have you ever experienced bliss in your yoga & meditation practice on the mat ?

"To achieve yoga’s highest goal of "blissful meditation", we must first develop an appropriate attitude towards our asana (poses) practice" explains yoga philosophy.

At Yogarama, we practice a heart-centred yoga that aligns with the ancient wisdom of "Bhāvanā” - the Sanskrit words bhū, - “to be”, bhāvanā - to cultivate proper intention.''  So how do we create this mindset.

Yogarama's Practice with Purpose
At the beginning of each Yogarama class - we tune into the sounds of nature in our mindful meditation and then tune inward to our own subtle sounds and vibrations allowing us to be present and in the moment. With this deep connection to the universe outside and to our own universe inside, we then cultivate our personal intention using a word or a phrase, inviting in health, wellness & balance to our body, mind & spirit.

The meditative practice of bhāvanā helps to find compassion and kindness as you move through your asanas (poses). 

Tips for practicing bhāvanā:
♡ Turn the corners of your mouth up - remember to smile during your practice.
♡ Feel and flow into the positive experiences and memories as you move.
♡ Take a moment to close your eyes and breathe deeply to find calm and joy into your heart space.
♡ Remind yourself to be grateful for your yoga practice in a beautiful space in nature @ Wylie's Baths.

Bhāvanā is a meditation technique used to invite more kindness and compassion within the self to acquire positive qualities and create positive change toward living a life of joy.

​Next time you arrive on the mat before a yoga class, ask yourself, why am I here today?  

May your yoga & meditation practice be filled with an intention of joy...

Love and light

Daniella
​

When I went on my first yoga retreat, I had young children - I was sooo scared and had very mixed feelings.

The first day on retreat - I slowed down and slept & then I settled in to rejuvenating activities to care for me. The person I used to call "Daniella" returned and I had new energy to take back home to family and at work. The wellness gems I learned and friendships that I made on retreat were gold ! I kept practicing what I learned both on retreat and then after my yoga teacher training five years later, I  set up Yogarama Retreats.

A few years after I began teaching - I had a devoted community of like-minded yoga students, for all ages and yoga levels.  BUT... I wanted to offer my students and myself more than just a yoga class. I learned to teach meditation in India and incorporated meditation into my practice and teachings. Still, I felt more was needed to support our community.

Ten years on, my passion is hosting yoga and mindful meditation retreats that free you from a daily routine and inspire you to get out of your comfort zone. Designed to take you on a journey of self-discovery. To Find yourself. Reconnect with what matters most and disconnect from what doesn't. Find what makes your body deeply relax and destress. To find what energizes and inspires you to move, dance, or even sing.

​I am truly grateful for all the kind and creative yoga teachers and students that have contributed over the many years. Each one of you has shown up in a unique and loving way to nurture and nourish each other and I honor and thank each and every one of you. ......

What if we could use the power of our breath to transform our overactive, high-energy mind into a more relaxed and calm state of being - releasing unwanted emotions?

Our bodies are programmed to easily access our flight-or-fight state response system, also known as an acute stress response. This release of hormones triggers our sympathetic nervous system to RESPOND! A characteristic that helped homosapiens survive predators, but in the modern era, sometimes this response is often triggered by things that are not life or death situations.  We are programmed from a young age to keep our eyes on the future and our goals, always moving forward. However, this constant need to move fast has caused a society full of stressed out, overworked individuals, and too many shallow breathers.

As humans, when we enter an uneasy situation, our blood pressure rises and we subconsciously begin to enter our flight-or-fight mode. Our heart rate increases, our chest tightens, and without even realizing it we are breathing from the chest- shallow and quick. This shallow breathing essentially feeds into our overwhelming emotions offering zero assistance in calming our nerves. Panic rises and a foggy mind presents itself, hindering our ability to look at a situation with logic.

A calm, deep breath, and control over it, is needed to keep relative balance within the mind and body. But how do we tap into the power of our breath before we enter into our fight-or-flight state?
To activate our more calm side, we need to utilize our entire diaphragm while controlling our breath in order to tap into our rest-and-digest, or parasympathetic response. The belly must rise with every inhale and it must fall with every exhale, completely. To activate the parasympathetic nervous system, our calm state of being, our exhales must extend longer than our inhales. It is through our exhales we learn to let go and we truly feel that sensation of release.

Taking control of our breath takes work and can seem like a full-time job. At first, it takes a lot of conscious thinking and doing to establish a habit like deep breathwork. It will be challenging, but if you start small, like within your yoga practice, you will find that the tools you learn on your mat will only naturally carry with you when you venture off of your mat.

To understand our breath, we must first spend some time with it. Truly listen to the breathing patterns throughout the day. Carry a journal with you, take notes of how you feel during certain situations and the way you are breathing during them. We cannot control something we do not fully understand, so make friends with your breath. The more you sit with your breath, the easier it will become to navigate through your daily emotions. Anxiety cannot fully present itself if we are breathing completely, not just from the chest.

Below are a few breathing techniques we can use to help establish more breath and body awareness within our daily lives.

1. 3-Part Yogic BREATH
This simple breathing technique will be your go to during any moments of sadness, anger, anxiety, excitement, etc. I suggest beginning each morning with at least 3-5 minutes of deep belly breathing. Find a comfortable spot. Ideally, you want to be able to close your eyes, however, this technique can be performed at any time and anywhere.

​Relax the shoulders away from the ears and lengthen through the crown of the head. Take a deep inhale through the nose and notice how the belly rises, the ribs expand to the sides, and the chest lifts. Exhale slowly, yet forcefully out of the mouth. Notice every sensation. Repeat.
Focus on nothing but the rhythm of the breath. The way it feels as it flows into your body and the way it feels as you release and let it go. Your breath is your anchor. Familiarize yourself with it, you’re here to make friends with it.     
Optional Variations:

1. Sit with hands on belly. Feel the belly rise and fall. Then move your hands up to the outer rib cage. Feel the ribs expand to the sides as your breath expands. Move your hands up to the chest. Notice how the chest rises and falls as you inhale and exhale. Pay attention to the flow of the breath as it moves through the belly, up to the ribs, into the chest, and back down again. Imagine your breath mimicking the sounds of the waves in the ocean. Use your imagination. Let your breath take you to your happy place.  
2. Take a deep inhale through the nose, and just before you get to the top of your lungs pause and retain the breath for one to three seconds before exhaling out of the mouth. Repeat.
3. Take a deep inhale through the nose. Just before you get to the top of your lungs pause and retain the breath for one to three seconds before exhaling out of the nose pausing at the bottom of your lungs and retaining the breath for one to three seconds.

2. ALTERNATE NOSTRIL BREATHING: NADHI SODHANAA very relaxed, balancing breath that is used to help calm the nervous system. This technique increases the amount of oxygen taken into the body and is believed to purify the blood, calm the mind, reduce stress, and promote concentration.
How to do it: Nadhi sodhana can be done seated or lying down. To start, empty all the air from your lungs. Using the thumb of your dominant hand, block your right nostril and inhale through your left nostril only. Be sure to inhale into your belly, not your chest. Once you are full of breath, seal your left nostril with the ring finger of the same hand, keeping your right nostril closed, and hold the breath for a moment. Then release your thumb and exhale through your right nostril only. Be sure to exhale all the breath out of the right side and pause before inhaling again through the same side. Seal both nostrils once you’ve inhaled on the right side and exhaled through the left side. A complete cycle of breath includes an inhalation and exhalation through both nostrils. If you’re just starting out, you can do a four-count inhale, holding your breath for four to eight counts, then exhale for four counts. Perform up to ten cycles and notice how your body responds. You may feel more relaxed and calm in both your mind and body.

3. UJJAYI PRANAYAMA (OCEAN | VICTORIOUS  BREATH)“You and I are all as much continuous with the physical universe as a wave is continuous with the ocean.” ~ Alan Watts

Ocean breath is a very calming, yet energizing technique primarily used while holding asanas (poses) Ujjayi has a balancing influence on the entire cardiorespiratory system, releases feelings of irritation and frustration, and helps calm the mind and body
How to do it: Close your lips and start to take sow, long, active inhales through your nose. Take an inhalation through your nose that is slightly deeper than normal. While contracting the muscles in the back of your throat, exhale slowly through your nose.

Simple breath awareness is an excellent meditation technique.  As you breathe consciously through the nose, recall that this magnificent function has been with you since the moment of your birth and will be with you until your final exhale of this precious life.
HELPFUL TIPS FOR GETTING STARTED

• You be the judge. If you feel any discomfort or lightheadedness, stop immediately and return to normal breathing. Consult an instructor for guidance and supervision.
  

• Never force or restrict your breath. Don’t compromise the quality of the breath. Do the best that you can. The more you practice, the longer you’ll be able to perform the exercises, and eventually, you’ll be able to use more of your lung capacity.
  

• Patience and practice. Pranayama should be done with great care and awareness. Try to stay focused on the journey, not the destination! Over time, you will start to notice the benefits of the practice.
  

Precautions. If you are pregnant, or suffer from diabetes, high or low blood pressure, heart conditions, epilepsy, or vertigo, please consult your health care provider before performing any of these breathing exercises.


SOURCES:https://www.artofliving.org/us-en/yoga/breathing-techniques/yoga-and-pranayama
Asana, Pranayama, Mudra, Bandha. Saraswati. Bihar School of Yoga. 1999
Information from article by Joella Erin