YOGA
Asanas, Yin, Restorative and Yoga Nidra
Dr. Louise Newson explains how yoga can help women in menopause in her book,
“Menopause: All You Need To Know In One Concise Manual. “
“Yoga is a fantastic exercise for the entire body.
It can also improve some of the symptoms of menopause, including sleep disturbance,
fatigue, low mood and anxiety.”
Depending the type of yoga, we can use it to manage stress and anxiety by calming our nervous system.
Asanas can tone the body, increase flexibility and build bone density. Through pranayama, we can regulate
our breath to nurture digestion, calm our minds and maintain a harmonious outlook.
Besides vinyasas, we’ll be considering the benefits of yin, restorative and yoga nidra practices throughout
the retreat. While yang yoga in a vinyasa focuses on the muscles, yin yoga targets deep connective
tissues, like the fascia, ligaments, joints, and bones. It’s slower and more meditative, giving space to turn
inward and tune into both your mind and the physical sensations of your body. Because you’re holding
poses for a longer period of time than you would in other types of yoga, Yin helps you stretch and
lengthen those rarely-used tissues while also teaching how to breathe through discomfort and
sit with your thoughts.
Restorative Yoga, developed by B.K.S. Iyengar, is a contemplative practice that enables the release of
mind and body tension. It is a slow-paced practice that works to release deep tension passively, without
active stretching. By gently moving the body, and supporting it comfortably in various asanas,
Restorative Yoga helps to increase blood circulation, detoxification and aids in restoring the body’s
natural desire for deep sleep rhythms.
Yoga Nidra literally means yogic sleep. It is an ancient technique where the practitioner enters the
deep States of conscious relaxation. A systematic practice of moving awareness from our external
worldto the inner world, Yoga Nidra holds immense benefits for all those who struggle to let go,
those who suffer from lack of sleep, trauma, burn-out, and anxiety. It is also highly beneficial
and holds great healing power for anyone who wants to experience a deeper sense of peace and
re-connect more profoundly with themselves. The practice of Yoga Nidra leads us into a state of harmonious,
restful being. From here, we can heal, restore and awaken to our true, blissful and eternal Self.
SPIRITUAL CLEANSING
Water Purification Ceremony and Blessing
Water represents the flow of energy (known as prana or chi), connecting our emotions and intuition.
The flow of water guides daily life in Bali. According to Balinese belief, water is one of the key forces of life.
Balinese Hindus regularly participate in water blessings regularly known as Melukat, a ritual aimed to
achieve self-purification of both the body and soul, welcoming of good spirits and a final offering in ancient
Sanskrit. This ceremony lead by a local priest, encompasses mysterious and ancient rituals to cleanse
our being and eradicates negative energy. This unique blessing is a genuine purification healing
and a deeply symbolic experience, with lasting goodwill long after.
Pura Taman Pecampuhan is a feast for the eyes with a naturally breathtaking landscape. Nestled
on a river bank in Bangli’s Abuan village, the spring at the temple is considered sacred, for it’s
found at a meeting point of two rivers with nine fountains discharging the tirta or holy water.
Stress Management
Stress is a fact of life, but when it becomes the norm it can result in more pressure on vital
organs, heightened adrenal and cortisone levels may result in weight gain, migraines,
sleep disorders, heart palpitations and more. Humans have two components to our nervous
system (ANS), the automatic nervous system) and (SNS), the sympathetic nervous system
responsible for our fight or flight tendencies. The parasympathetic nervous system
(PNS) that tells us to rest and digest. All help us deal with stress. Psychological stress manifests
itself in physical ways. Our goal is to find ways to dissipate the stress that’s complicated and
intensified by menopause.
We’ll talk about lifestyle, role overload, social stigmas, cultural attitudes, ageism, etc. that
manifest physically and how to keep ourselves healthy and focused. Modern Menopuase™ will
give a forum in the safety of our group to discuss how menopause has impacted
you, how to effectively battle those stressors and emphatically enjoy life.
Traditional Chinese Medicine
In TCM, the life transition beginning with peri-menopause is termed “Second Spring”.
What a refreshing and positive outlook to represent a renewal of energy and empowerment.
In contrast to Western POV that says menopause is the advance of aging, TCM philosophy is
one of respect for slowing down and having this time be one of rejuvenation and new balance.
Traditional Chinese Medicine teaches menopause is a natural part of the aging process
and considers correcting our bodily imbalances of yin and yang. Particularly the kidneys,
a yin organ. When this balance is out of whack, hot flashes and night sweats can
occur. Acupuncture and herbs can help restore and rebalance our energy.
Dr. Claudia Welch, author, educator and lecturer informs us that TCM views menopause as a
culmination of wisdom. “A woman is born with a certain amount of ‘Life Essence’
and, as she ages, it transforms into wisdom. That is to say, her life culminates in wisdom,
not emptiness.”
We’ll talk about how TCM offers solutions to symptoms from acupuncture and crania-sacral
sessions to lifestyle, forms of exercise, meditation, nutrition, foods, and supplements.
Introduction to Ayurveda
In his book, “Ayurveda For Women: A Guide to Vitality and Health”, Dr. Robert E. Svoboda
describes the three main stages of a woman’s life and the dosha each is linked to. Doshas are
one of the three categories of fundamental regulatory principles of the body, mind,
and behavior, as defined by the Ayurvedic.
Youth: Puberty, Ayurveda association, KAPHA Traits: Energy, growth, optimism
Womanhood: Menstration & Pregnancy Ayurveda association, PITTA Traits: Abundance, dynamic action, fertility
Wise Woman: Menopause to Post-Menopause Ayurveda association, VATA Traits: Wisdom, slowing down, preparing for the spiritual transition
Each dosha is another way to think about our individuality and pay attention to the clues
we’re given. Ayurveda teaches us how diet, exercise and meditation particular to each dosha
can bring solutions to perimenopausal, menopausal and post-menopausal symptoms.
By examining our unique attributes and how to keep them in balance, we can gain the confidence
to take charge.
We’ll taste Ayurvedic dishes and examine dietary guidelines for each dosha. We’ll demo yoga poses for each type that can give relief to menopausal symptoms like brain fog,
hot flashes, insomnia, etc. And finally, we’ll spend some time practicing simple but effective
meditation techniques. P.S. You’ll have your own Ayurvedic cookbook to take with you.
You’re welcome!
Nutrition: Healthy Eating, Natural Remedies and Supplements
Natural Healing
Ubud has a known history back to the eighth century when the Javanese Buddhist priest
Rsi Marhandya came to Bali from Java. At this time the area was a centre of natural medicine
and healing, and that is how the name Ubud originated: Ubad is ancient Balinese
for medicine. We’ll discuss properties of specific plants and practice our jamu-making skills.
Traditionally, herbal medicine works to aid, restore and harmonize opposing forces of energy
known as yin and yang. This is usually accomplished through a combination of plant elements,
but throughout herbal medical history animal by-products and minerals have also been
thrown into the mix.
The term “herbs” can refer to a lot of different things in medicine – roots, flowers, leaves,
stems, bark, seeds and even stones! These are all therapeutic parts of plants which
have natural healing properties that can promote wellbeing in both the body and mind
in their own ways. Herbal medicine is an incredibly elegant system – hundreds of individual
herbs can each have unique properties + functions. Individual herbs can definitely
be used on their own, but they’re more often combined into formulas to enhance their unique
healing qualities + target particular conditions.
Herbal remedies come in many forms, and can be prescribed in any of these different forms
and used both internally and externally. Traditionally, for internal use, raw herbs are boiled
, simmered and then taken as a tea. Today, to avoid the often bitter taste of herbal concoctions,
herbs also come in powdered form and as capsules, tinctures + tablets. For external –
aka “topical” use – herbs are used as a wash or formulated into a cream, lotion or salve.
HRT [Hormone Replacement Therapy]
We’ll also discuss the pros and cons of HRT and the differences of bio-identical and
body-identical hormone replacements. Please bring an open mind and heart to share your
personal quandaries and questions for a healthy discussion.
Nutrition
Emma Ellice-Flint, author of “The Happy Hormone Cookbook” provides this philosophy for
menopause nutrition: “Our bodies are incredible machines doing a myriad of tasks to keep us
functioning and vital. Nutrition is a key to maintaining a healthy, strong body through any
transition, but particularly during all phases of menopause. This is a great time to check in and
think about the foods you’re eating. Are they helping you feel vital, balanced and nourished?
Or are is there anything reducing your sense of joy? Our goals are to restore hormonal balance,
elevate mood, nourish bones, reduce belly fat and reduce inflammation.”
Windrose World Retreats™ Modern Menopause™ focuses on plant-based vegetarian and
Ayurvedic menus to demonstrate how to choose foods for overall hormonal, mood
and weight balance during perimenopause, menopause and post.
During our retreat we’ll address ways to accomplish healthy eating and try out some different
menus for inspiration. We’ll discuss and identify foods that can trigger unwanted feelings
both physically and mentally so we can literally take charge of changing the way we fuel
ourselves for better longterm habits.
Supplements
Symptoms can run the gamut and are as varied in intensity and style as the woman experiencing
them. In our holistic approach, we’ll introduce concepts for ways to naturally enhance
or replace deficiencies that make hot flashes or anxiety or brain fog so much fun.
There are vitamin supplements, herbal remedies, aromatherapies and of course dietary choices
to consider that can make a HUGE difference in daily menopause life. Not every one
is right for every person, and each should be considered thoughtfully and with the guidance of a
TCM, nutritional or medical professional.
Symptoms that can be helped: hot flashes, mood swings and depression, anxiety, fatigue,
brain fog, joint pain, energy, sleep problems, digestion, weight gain, sexuality and libido.
Windrose Sisterhood
Yes, we’re going to give you stimulation, both physical and mental. Yes, we hope to blow your mind.
Yes, fun shall be had. The most important element of this retreat is you and what you create.
Individually and collectively. You have decisions to make and power to wield – we’re here to guide.
We want to hear new thinking and can’t wait to hear your stories. Listening is an incredible gift we can give
to each other. We’ve created a refuge, a space of respect and safety where you are free to be yourself, speak your mind and feel whatever presents itself.
This space is sacred for you and everyone in attendance. We have an chance to create a community that lives beyond the retreat, beyond Bali,
beyond us.
Let’s send a message to the rest of our sisters, to all our women, that we are heard.
Sound Healing
An ancient meditative practice with roots from two thousand years ago in Tibet, sound baths
have gained fairly recent popularity worldwide. The Tama-Do system is grounded in the classical
traditions of Chinese Medicine, scientific research on blood cells, music theory, Qi Gong, Kototama
and other traditions, combining science and mysticism coherently. Each technique is developed
after close to seven years of testing and evaluation. Tama-Do’s sound and acupuncture courses are
certified by USA’s NCCAOM and NCBTMB. “Sound healing is an integrative healing technique that
uses vibrational instruments to induce relaxation and potentially other pleasurable feelings,”
Tamara Goldsby a research psychologist in the department of family medicine and public health at
the University of California, an Diego reports.Sound baths can offer relief. Goldsby has studied
them and found that they can help people reduce their stress.
“We found that sound baths elicit relaxation response and in the relaxation response the body relaxes, the blood pressure lowers, heart rate lowers and the body basically goes into healing mode. This is a counter to the fight-or-flight response. People, when they are in chronic stress, tend to be in fight-or-flight mode.”
Rice Field Walking Meditation
“The practice of mindful walking is a profound and pleasurable way to deepen our connection with
our body and the earth. We breathe, take a mindful step, and come back to our true home.”
Thich Nhat Hanh
On this walking meditation, we’ll be traversing one of the most important sources of life on the
island, the rice paddy. Listen to the cadence of the elements, feel them. How many shades of
green you can register? Let the light play across you and breathe it in.
Walking meditation unites our body and our mind. We combine our breathing with our steps.
When we breathe in, we may take two or three steps. When we breathe out, we may take three,
four, or five steps. Our breathing has the function of helping our body and mind to calm down.
Each step made in mindfulness can bring us back to the here and the now. Go slowly. Mindfulness
lights our way. We don’t rush. With each breath we may take just one step. We may have run all our
life, but now we don’t have to run anymore. This is the time to stop running. To be grounded in the
earth is to feel its solidity with each step and know that we are right where we are supposed to be.
Aromatherapy
“Menopause is a huge transformation physically, emotionally, spiritually, and psychologically—a renewal, in a way. Essential oils are tremendous at elevating some of the simplest things like hot flashes and heart
palpitations and leg cramps—all the buckets of symptoms women have.”
Amy Galper, founder of the New York Institute of Aromatic Studies.
Aromatherapy has its roots in the ancient herbal practices of early civilizations, including the Chinese,
Egyptians, Romans, and others. Certain aromatic plants seemed to offer benefits—for example,
peppermint as a tea to soothe digestive upsets, myrrh as a spice for burial wrappings, and
frankincense for holy anointing. Even Hippocrates reportedly advised the use of scented massages.
Scientifically, studies have examined how aromas affect the brain’s limbic system (which deals with
emotions, memories, and stimulation), and direct pharmacological effects of the applied essential oils.
(“Aromatherapy” 2019).
Bollywood Dance
The term Bollywood is a combination of two worlds – Bombay and Hollywood. Bollywood is
the most prolific film industry in the world, producing nearly 2000 films a year. Prominently featured
in these films is Bollywood Dance. The roots of Bollywood Dance lie in India’s rich repertoire of classical
and folk dances,. Choreographers also draw inspiration from diverse dance forms
from around the world: salsa, jive, hip-hop and many more. The result is a zestful, vibrant
and unique dance style that is super-fun to dance and learn! Its heartwarming melodies,
foot tapping rhythms, and diverse global dance forms contribute to making Bollywood a universally
appealing and ever-evolving dynamic dance form.
Extra Sister Sessions
There are many options to help navigate menopause. Bali being the center of healing for
centuries is a cultural haven for spiritual and time-tested Eastern practices. Supplemental options
represent the best of the island’s practitioners at a nominal fee. Book a session with a
Marquee Speaker. Or a personal yoga session. So many to explore for your personal growth!
One on One Yoga Sessions
We can tailor a bespoke practice just for you based on your Ayurvedic profile, your physique, your
current yoga practice no matter the level, and your particular menopausal challenges. 1 hour sessions
are available with Diana or Jan.
$50 per hour
One on One Speaker Sessions
Take advantage of our speakers being on site to delve deeper into your unique menopause. Each
speaker will be responsible for booking times and fees. Please book directly with your chosen mentor.
Reiki Therapy
Reiki is a Japanese form of energy healing, a type of alternative medicine. Reiki practitioners use
a technique called palm healing or hands-on healing through which a “universal energy” is said to be
transferred through the palms of the practitioner to the patient in order to encourage emotional
or physical healing. Reiki is now widely practiced around the world and is now known to be extremely
low frequency (ELF) electro-magnetic energy. The signals recorded by scientific instruments from the
hands of practitioners are of frequencies known to stimulate healing effects on nerves, bones
and other areas of the body. Although science can only measure effects on the physical plane, the mental,
emotional and spiritual aspects may also be brought back to balance with Reiki.
1 hour sessions beginning at $70 HR
Acupuncture
The principle of Pranic Healing is that physical ailments and illness first appear as energetic disruptions
in the auric body, before resulting in physical discomfort. Yoga assesses the body’s life force vibration,
diagnosing any imbalance observed. This energetic healing is blended with Acupuncture, the Chinese
system of needle penetration. Energy transfers through the needle to the body to restore balance
and health. For trauma clearing, general imbalance, or physical ailments such as headache, digestive
discomfort, stress related disease and immune and circulatory depletion. Acupuncture treatments
may significantly reduce hot flashes and other vasomotor symptoms and improve some quality-
of-life measures associated with menopause. These findings, the results of a year-long NCCIH-funded
study, conducted by researchers from Wake Forest School of Medicine and Duke University School
of Medicine, were published in the journal “Menopause”.
1 hour sessions beginning at $90 HR
Cranio-Sacral Therapy
This therapy is a manual, non-invasive therapy using gentle hand pressure to manipulate the skeleton
and connective tissues, typically the head, skull, and sacrum. The purpose is to release tensions deep
in the body in order to relieve pain and dysfunction. CST is increasingly used as a preventive health measure
for its ability to bolster resistance to disease. Some benefits people experience include deep feelings
of relaxation, reduced muscle tension, improved mood, improved pain tolerance and reduced stress levels.
In one study, patients experiencing headaches, migraines, neck pain, back pain, anxiety, or depression,
saw great enough improvements to reduce medication, and some even discontinued it altogether.
There are studies to support improvements in many other chronic pain conditions.
1 hour sessions beginning at $90 HR
Spiritual Bathing
Spiritual Bathing is an ancient Maya healing practice that removes emotional obstacles
that block you from whole-hearted living. Using the vibrational power of water infused with plants, flower
essences, sacred incense, prayers and intention, this cleansing can make a huge difference in your
life. It can liberate you from the past and reconnect you to your soul force.
A Spiritual Bath shifts you. It uplifts your spirit by washing away negativity, grief, stagnation and world-
weariness, and removes obstacles that block success in achieving your goals and desires. Cleansing
breaks the cycle of the ‘monkey mind’ and gives you space and clarity to put things into perspective.
Sessions beginning at $250
Modern Menopause™ Happy Hour with Kaftan Designs
Kaftan Design, by Wendy Yu, present contemporary lounge and resort wear made from plant-based fabrics,
dye and eco prints made on the island. For every purchase, 1 tree is planted.
INSPIRED BY LIVING IN HARMONY WITH NATURE: Our collections are designed thoughtfully to minimize
our impact on the earth. Including sourcing materials locally where possible and producing in small batches.
All our pieces are ethically handmade by talented artisans in Bali using quality fabrics and finishings.
Our clothing is natural, feminine and timeless, with a bit of edge, a touch of luxe and a bohemian twist.
Effortless style for the modern free-spirited woman who appreciates beauty, travel and life. We believe
mindfulness should inspire quality, beauty, and style for modern living.
Items will be available in the ModernMenopause™ Pop-up Shop