18 October is World Menopause Day. This year’s theme is “Lifestyle Medicine” highlighting how everyday choices - like movement, nutrition, sleep, stress management, and social connection - can influence how we experience menopause.
To honour this, TWH is releasing this special episode of HOW TO BE A WOMAN, which explores how movement and mindfulness can transform the menopause journey.
In this ‘MOVE WITH HER’ episode of HOW TO BE A WOMAN, Dr Natalie Hutchins sits down with yoga teacher Justyna Gomula, a certified Menopause Yoga instructor, to explore how mindful movement, breathwork, and self-compassion can help women navigate the hormonal changes of midlife.
Justyna explains the philosophy behind Menopause Yoga—a therapeutic, evidence-based practice designed to soothe the nervous system, reduce inflammation, and ease symptoms such as anxiety, fatigue, and hot flushes. Together they discuss how yoga complements hormone therapy, how movement becomes “motion as lotion,” and how reframing menopause as a second spring empowers women to embrace this stage with wisdom and vitality.
Watch and follow along Justyna’s ‘Meno-Rage’ Yoga Routine on our channel!
Guest:
Justyna Gomula is a Yoga Alliance-registered 500-hour instructor (RYT 500) who has taught yoga since 2014. Trained by Petra Kovni, the founder of Menopause Yoga™, Justyna combines Hatha and restorative techniques with breathwork, mindfulness, and positive psychology to support women through the three stages of menopause. Based in Singapore and the UK, she promotes yoga as a holistic toolkit for balance, strength, and emotional well-being at every life stage.
Connect:
Justyna Gomula on Instagram @justynayogini
The Woman’s Handbook www.thewomanshandbook.com
Instagram @thewomanshandbook
LinkedIn Dr Natalie Hutchins http://linkedin.com/in/dr-natalie-hutchins-7521a8136
Further resources:
Menopause Yoga on www.menopause-yoga.com (you can find a directory of teachers by country on this site)
International Menopause Society: www.imsociety.org
Read The Woman’s Handbook articles on this subject:
https://www.thewomanshandbook.com/post/the-power-of-yoga-in-managing-menopause-symptoms
https://www.thewomanshandbook.com/post/meno-rage-why-menopause-can-make-you-feel-angry-and-how-yoga-can-help