> 5 mins
VIDEO ONE: Supported Child's Pose
Time: Under 5 mins
What you need: A mat or a comfortable carpet. A block or pillow to sit on.
Like a deep exhale for your whole body - a moment where you can finally let go.
As your chest melts toward the ground and your forehead rests, it signals safety to your nervous system, easing tension, anxiety, and overwhelm.
Perfect for Menopause symptoms including:
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Hot flushes and night sweats
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Anxiety and mood swings
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Fatigue and overwhelm
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Insomnia and restlessness
-
Emotional tension and irritability
5+ mins
VIDEO THREE: Legs up the wall
Time: 5+ mins
What you need: Somewhere comfortable to sit and put your legs up a wall.
When menopause leaves you feeling drained or overwhelmed, this pose restores balance - leaving you grounded, calm, and effortlessly recharged.
Legs Up the Wall is especially helpful for:
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Insomnia and restless sleep
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Anxiety and mood swings
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Fatigue and low energy
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Hot flushes and night sweats
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Poor circulation and swelling in the legs
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Overwhelm and mental exhaustion
Feel the benefits for FREE
Get 3 Videos to reduce your Menopause Symptoms right now
Studies show yoga can reduce menopause symptoms by up to 60%
Women reported feeling up to 50% less anxious
Reduced Brain Fog & more clarity
40% reported better sleep
Up to 60% improvements in mood, anxiety, sleep and energy.
Yoga can transform your menopause symptoms.
Quick, easy and gentle on-line yoga.
Better
Sleep
Hot
Flushes
Brain
Fog
Lower
Anxiety
Welcome relief for your menopause symptoms
Beat Brain Fog
Yoga can help ease menopause-related brain fog by improving blood flow to the brain, calming the nervous system, and reducing stress hormones. Regular practice supports mental clarity, focus, and overall cognitive function.
Ease Hot Flushes
Yoga helps soothe the intensity of hot flushes by calming your body’s stress response and restoring inner balance. With each gentle breath and movement, it cools, steadies, and lowers the heat - when you need it most.
Sleep Better
Beyond helping you drift off, yoga promotes deeper, more restorative sleep. With regular practice, you’ll wake feeling more refreshed, with fewer middle-of-the-night wake-ups and better overall energy during the day.
Reduce anxiety
Yoga can significantly reduce anxiety during menopause by calming the nervous system, improving breath awareness, and promoting relaxation. Studies show that regular yoga practice can greatly improve our mood as
we go into midlife.
Tame Meno-rage
Yoga is highly effective for managing "meno-rage" — the sudden irritability and anger we can experience during menopause. It helps regulate mood by reducing cortisol (the stress hormone), balancing hormones, and promoting emotional awareness through breath and movement.
Find Yourself
Yoga offers powerful support during menopause, helping you reconnect with yourself through movement, breath, and stillness. It eases physical symptoms, balances mood, and creates space to reflect, reset, and rediscover who you are in this new phase of life - your second spring.
Yoga for Menopause
What is Second Spring?
Second Spring is an online Yoga for Menopause community created by Dr.Daniella Goldberg PhD - yoga for menopause instructor for the last 10 years. Why yoga for menopause?
Because not all yoga can help. Some yoga can actually make your symptoms worse - Second Spring Yoga for menopause has been carefully curated to help you navigate this natural transition with grace and vitality.
We create a nurturing space to embrace this new chapter of your life with strength and serenity. Subscribe today for weekly classes and instant access to hours of resources.
Why Yoga for Menopause?
Menopause is a time of deep transition, and yoga offers steady support through its physical and emotional changes.
As hormones fluctuate, symptoms like hot flushes, anxiety, and sleep disruption can feel overwhelming.
Yoga helps regulate the nervous system, ease tension, and restore balance—naturally reducing stress and calming the body.
Beyond symptom relief, yoga offers space to reconnect with yourself. Through breath, movement, and stillness, it helps you feel grounded and present in your changing body.
Rather than resisting this shift, yoga invites acceptance, clarity, and a deeper sense of self—supporting you to move through menopause with strength and grace.
Start your FREE 30 Day Trial today:
Take control of your Menopause symptoms.
Support your body, mind and hormones with movement made for your menopause.
Second Spring Membership
14.95$Every monthEnjoy our 30 Day FREE Trial.30 day free trial- Live Online Classes
- Unlimited Access to Our Video Library
- Exclusive Community Group Chat
- Menopause specific movement & breath work
Take control of your Menopause symptoms today.
Support your body, mind and hormones with movement made for your menopause.
Second Spring Membership
14.95$Every monthEnjoy our 30 Day FREE Trial.30 day free trial- Live Online Classes
- Unlimited Access to Our Video Library
- Exclusive Community Group Chat
- Menopause specific movement & breath work
✅ Unlimited Access to Our Video Library
Instantly stream 5+ hours of guided yoga sessions tailored specifically for menopause and perimenopause symptoms including -
🌀 Meno-Rage
💤 Insomnia
🔥 Hot flushes
🧠 Brain Fog
🤸♀️ Osteoperosis
Practice any time, at your own pace.
✅ Exclusive Community Group Chat
Connect with other women on the same path. Share tips, support and stories in a safe, supportive space moderated by our team.
Why join?
🌀 Reduce stress and anxiety
🧠 Beat Brain Fog and gain clarity
💤 Improve sleep and energy
🔥 Ease hot flushes and night sweats
🤸♀️ Build strength, flexibility and balance
🫶 Feel supported in your menopause journey
Whether you’re new to yoga or returning after a break, this is a space just for you.
“It's been a game-changer for me. Daniella is incredibly knowledgeable and supportive, and the community is so welcoming. I highly recommend it to all women navigating menopause.”
Sandi, Sydney.
Your instructor
MEET DR. DANIELLA
GOLDBERG PHD.
A highly regarded yoga instructor with more than a decade of experience specialising in yoga for women navigating menopause and perimenopause.
Combining her academic background with a deep understanding of women’s health, Daniella has guided countless women through this transformative stage of life, helping them manage symptoms, restore balance, and reconnect with their bodies.
Her approach blends science, compassion, and tailored yoga practices designed to support both physical and emotional wellbeing.
A highly regarded yoga instructor with more than a decade of experience specialising in yoga for women navigating menopause and perimenopause. Combining her academic background with a deep understanding of women’s health, Daniella has guided countless women through this transformative stage of life, helping them manage symptoms, restore balance, and reconnect with their bodies. Her approach blends science, compassion, and tailored yoga practices designed to support both physical and emotional wellbeing.
WHAT PEOPLE
ARE SAYING
The cooling breath is so good for Hot Flushes. I use it in the supermarket!
Hanna M, 48
Daniella is so easy to follow. The moves aren't hard but the difference they can make. Wow!
Tara S, 50
This was my first time doing Yoga - why did I wait so long! It has helped me so much.
Christine, 52
Only those that know can understand the difference sleep can make! Thank you Daniella.
Janet, 46
> 5 mins
VIDEO TWO: Boxed Breathwork
Time: Under 5 mins
What you need: Somewhere to sit comfortably - a pillow or block to sit on.
Your reset button when menopause feels like too much.
With its steady rhythm - inhale, hold, exhale, hold - it gently retrains your body to find calm and balance.
Perfect for menopause symptoms including:
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Anxiety and panic
-
Hot flushes
-
Brain fog and lack of focus
-
Mood swings and irritability
-
Insomnia and trouble winding down