Menopause Matters 4 Week Course: Embrace your journey with confidence, balance, and community.
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This menopause yoga course is thoughtfully inspired by a range of trusted voices in the field:
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Davina McCall — sparking open conversation and change around menopause through her media presence and her book Menopausing.
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Dr. Louise Newson — her research, campaigning, and expert guidance are pivotal in demystifying menopause and offering clarity.
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Jackie Lynch — whose nutritional expertise provides vital insights into finding natural balance.
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Petra Coveney’s Yoga for Menopause — a pioneering programme blending yoga practices with menopause-specific tools.
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What This Course Won't Do
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It won’t stop your hot flushes.
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It won’t guarantee uninterrupted sleep or banish middle-of-the-night bathroom trips.
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It won’t erase itching, eye floaters or other challenging symptoms.
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What This Course Can Offer
It will provide practical, effective tools to navigate these experiences with more joy, steadiness, and a sense of control.
Through tailored yoga practices, breathwork, and supportive self-care techniques, you’ll build resilience, connect with a community, and find new ways to thrive in this transformative phase of life.
This is your invitation to approach menopause with curiosity, compassion, and empowerment. Together, we’ll explore the joys of movement, stillness, and connection to body and mind.
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​Menopause is a time of profound change, but with the right tools and support, it can also be a time of profound empowerment.
What You’ll Benefit From
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Physical Wellbeing: Gentle yoga to support joint health, bone strength, and hormonal balance.
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Mental Clarity: Mindful practices to manage stress, anxiety, and "brain fog."
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Emotional Resilience: Tools for self-compassion, self-awareness, and embracing change.
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Supportive Community: Connect with others who understand your journey.
What to Expect
Each session includes:
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Grounding breathwork to calm the nervous system.
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Yoga sequences tailored for hormonal health and energy fluctuations.
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Mindfulness techniques to cultivate inner peace and clarity.
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Time for discussion and connection with like-minded women.
Why Join This Course?
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Holistic Support: Learn how yoga and mindfulness can support common menopause symptoms like hot flushes, sleep disturbances, and low energy.
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Empowerment Tools: Discover how to work with your body, not against it.
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Practical Guidance: Take away practices you can integrate into your daily life.
Testimonials
"This course has transformed how I view menopause—not as an end but as a new beginning. I feel stronger and more connected to myself than ever." – Jane D.
"The breathing practices have been a lifesaver during moments of overwhelm. Thank you for creating such a nurturing space." – Sarah K.
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'Yoga significantly improved menopausal symptoms, sleep quality, anxiety, depressive symptoms, body mass index, systolic blood pressure, and diastolic blood pressure among women with menopause.'
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Ready to Join?
Course Dates: March 2025
Location: Pause Yoga Studio
Price: £69
10 spaces available
Still Unsure?
Contact us with your questions or concerns, and we’ll help you decide if this course is right for you.
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Yoga & Walking Retreat
Pilgrimage on the Camino de Santiago
A Journey of Movement, Mindfulness, and Connection
Embark on an unforgettable 9 day walking and yoga pilgrimage along the Camino de Santiago, The Way of St James in October 2026. This unique experience blends yoga, mindful walking, textile journaling, ritual, and rest as we journey together through the breathtaking UNESCO world heritage route amongst landscapes of northern Spain.
Over six days, we’ll walk the final 111km of the Camino Frances, this original path winds through enchanting forests, picturesque Galician villages, rolling countryside, and historic towns, culminating with two days to assimilate your experience in the stunning medieval city of Santiago de Compostela. Each step along this sacred path offers a chance to reconnect with yourself, recharge your body and mind, and find balance in the simplicity of nature, movement and breath.
​What Levels of Yoga & walking are necessary?
This retreat is open to all levels. Walking is moderate, rolling hills, a few steep but manageable climbs, so you need to be reasonably fit and committed to putting in some pre trip preparation, which we are ready to support you with as much, or as little as you'd like.
Our yoga practices on retreat will aim to enhance the spiritual aspects of your pilgrimage, making this a time of self discovery and connection and will include: hatha yoga, restorative & yin yoga, yoga nidra, meditation, textile journaling and breathwork.
Why Join Us?
Walking the Camino and weaving yoga into the journey offers a rare opportunity to pause, step away from the noise, experience slowing down and moving with purpose.
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The Camino and yoga share common threads: both invite presence, reflection, curiosity, and mindful awareness. Adding textile journaling into this journey enriches the experience, creating a tactile, creative record of insight and discovery. Together, these practices offer a unique and deeply nourishing path for body, mind, and spirit.
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If you're passionate about yoga & walking, enjoy great company, being outside, moving your body and eating delicious local food whilst being immersed in the sensory delights of another culture, this trip is for you.
What’s Included
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Daily Yoga: Start and end your day with yoga, meditation, and breathwork tailored to support your journey.
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9 nights Accommodation: Stay in charming guesthouses, Casa Rurales and hotels along The Way, offering comfort and rest after each day’s walk and a Pilgrim's breakfast to begin our day.
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Guided Walks: Immerse yourself in the natural beauty and historical significance of the Camino.
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Daily Mindful Practices: Each morning is a brand-new day of possibilities and opportunities. We will offer themes and affirmations, questions and reflections for the day ahead. In the evening we will remember and record the sights and delights of the day, with creative journaling and reflection.
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Textile Journaling: Embrace your creative side as we capture the essence of our Camino journey through fabric, thread and textile art.
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Bag transfers between accommodation, 1 bag 16kg max.
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2 days to explore around Santiago after our walk and embed our transformative experience.
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Pre trip prep. Physical preparation, practical planning, spiritual and mental consideration.
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Camino Passport and Compostela - certificate of completion.
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Shell ceremony.
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WIFI: Accomodation nearly always have free WIFI available although it is often just in the lobby/public areas. Most bars and cafes enroute have free WIFI also.
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Extras ~ not included
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Flights to, or arrival into Santiago de Compostela. Santiago-Rosalía de Castro Airport in Santiago de Compostela is accessible via various direct flights from major hubs in the UK and mainland Europe, such as London, Frankfurt, Paris, Brussels and Amsterdam. You can also reach Santiago de Compostela by train or bus from various parts of Spain.
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Snacks & Meals - The Menu del Dia or Menu del Peregrino is available in local cafes will cost between 9 and 12 Euros. These are three course meals with wine and water included – great value.
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Travel insurance.
Optional Extras:
Day trip to Finisterre - the end of the world...a full day of exploration and reflection.
Massage :to soothe aching muscles.
Tapas tour of Santiago: Learn about the city and the local cuisine.
Practical Details
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Dates: 3-12th October 2026 (exact dates to be confirmed)
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Price: £1095 per person, based on twin-room sharing, single retreaters will be paired with a pal. (Cancellation Policy below)
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Single Room Supplement: £350 (very limited availability)
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Secure you place with £350 Deposit
- Remaining balance due 90 days before retreat.​
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Inbound: Our transfer is from Santiago International Airport (SCQ) at 17:00 on Friday to our hotel in Sarria. This transfer is included in the price and takes around 90 mins. If you want to arrive another way let us know and we can meet you at the hotel.
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Outbound: We will finish our journey in Santiago. Getting to the airport in a taxi costs €23 from the centre of town and is easily arranged once you are there.
Sample Day Itinerary
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7:30 AM – Morning meditation, yoga & breathwork
Start the day with a gentle yoga and meditation session to awaken the body and focus the mind, paired with calming pranayama techniques.
8:30 AM – Breakfast
Enjoy a basic breakfast of coffee and pastries.
9:30 AM – Camino Walk (Approx. 10 -15km) Immerse yourself in the beauty of the Camino, walking at a mindful pace with periodic stops to reflect, stretch, connect with the landscape, & perhaps with your new 'Camino family'.
12:30 PM – Picnic Lunch Break
Pause along the trail to savor a light, locally-inspired lunch, with time to rest and take in the surroundings.
2:00 PM – Afternoon Walk (7-10k) & Reflection. Continue walking, incorporating meditative practices and moments of silence to deepen your connection with the journey.
4:30 PM – Arrival & Rest
Settle into the evening destination, allowing time to relax, journal, or simply unwind.
5:30 PM – Evening Yoga & Meditation
Restore and stretch the body with a grounding yoga practice, followed by guided meditation or yoga nidra.
7:00 PM – Group Dinner
Share a delicious communal meal with fresh, nourishing ingredients, celebrating the day’s experiences.
8:30 PM – Evening Reflection
Optional group sharing or quiet time for textile journaling, reading, or stargazing before a restful night's sleep.
Route Stages
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Day 1: Arrival in Santiago Airport group transfer to town of Sarria. Our walking begins in the morning, rest, reflect and eat together tonight.
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Day 2: Sarria to Portomarín (22km)
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Day 3: Portomarín to Lestedo (20km)
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Day 4: Lestedo to Melide (19.5km)
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Day 5: Melide to Arzúa (14.5km)
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Day 6: Arzúa to Amenal (22.5km)
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Day 7: Amenal to Santiago de Compostela (16km). Celebratory evening meal in Santiago! Optional massages available this evening.
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Day 8: Optional Day trip to Finisterre
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Day 9: Optional lunch tapas tour of Santiago.
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Departure from Santiago de Compostela to Airport.
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Yoga classes may be held in various locations, either outdoors or indoors, depending on availability. Please note that there will be no classes in Santiago. Classes may also be cancelled due to unforeseen circumstances. Please, bring your mat.
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Pre trip Preparation
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Walking regularly prior to our trip will ensure you are able to enjoy your time on route to its fullest.
Our recommended preparation is outlined here, we will invite you to some preparation evenings to think through packing list and equipment, maybe learn some basic conversational Spanish and also to some walking days where we can test our kit.
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Time for Group Bonding and Solitude
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Walking and practicing yoga together provides an excellent opportunity for group bonding. Pilgrims share meals, practice yoga, and support each other on the trail, creating a strong sense of community.
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At the same time, the Camino allows space for personal reflection, with quiet walking periods where participants can connect with themselves, meditate, or engage in silent contemplation.
Taking the first Step
This Camino Yoga pilgrimage is more than a Yoga retreat, it’s an opportunity to find balance, peace, and a renewed sense of purpose. The textile journaling a creative gift to yourself capturing the unique rhythm of your Camino adventure.
Ready to join us? Simply get in touch to learn more and secure your place. Spaces are limited, so don’t miss out on this one-of-a-kind, bucket list experience.
We can’t wait to walk this path with you!
Cancellation and Refund Policy
If the retreat or event is cancelled by us, the organisers:
If we need to cancel a retreat for our own reasons, we will refund all deposits and payments in full (minus £100 admin fee). We cannot however compensate you for airfare or travel costs. In the unlikely event that the retreat or event is cancelled due to weather, natural disaster or political upheaval, we cannot guarantee a refund – it will be dependent on receiving a refund from the venue / tour operator we work with.
To cover these eventualities, we highly recommend you purchase travel insurance. While every effort is made to ensure the safety of participants, walking/excursions/ activities are undertaken at your own risk.
If the retreat is cancelled by you, the particpant:
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Cancellations made more than 60 days before the retreat start date: Refunds will be issued minus the deposit.
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Cancellations made 30–60 days before the retreat start date: 50% of the retreat cost (excluding deposit) will be refunded.
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Cancellations made less than 30 days before the retreat start date: No refunds can be issued.
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Transfers: If you cannot attend, your booking can be transferred to another person, provided you inform us at least 14 days before the retreat.
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Insurance: We strongly recommend purchasing travel insurance to cover unforeseen circumstances, including cancellations or delays.
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Cancellation, for whatever reason, must be notified in writing to Rebecca Harvey via email: pauseyogaglossop@gmail.com
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