Ease Into Your Day With This 30-Minute Yoga Flow From Christine Roderick

Looking for a yoga flow to start your day? Press play on the free 30-minute flow below from Sweat trainer Christine Roderick, taken from her Perimenopause Strong and Menopause Strong programs.

It's a calm, steady way to get your body moving before the day takes over, and all you need is a mat and some floor space.

Yoga is a great addition to ANY training routine and can do wonders for your mind, body and spirit, but it doesn't replace strength training, especially as we get older. As estrogen drops, bone and muscle loss speed up, and lifting weights is still the most effective way to push back on that. Think of this flow as a session that makes your mind and the rest of your training week feel a million times better.

What to expect from this morning yoga flow

This is a slow, flowing session that gradually wakes your body up. You'll move with your breath, start gently and build to longer holds once you're warm.

You don't need to be flexible or have done yoga before. If your knees don't like kneeling, fold a towel under them. If the floor feels a long way away in a forward fold, bend your knees as much as you need, or rest your hands on yoga blocks (a stack of books works too). Go at whatever pace and make whatever adjustments feel good for you and your body!

Why yoga can help during perimenopause and menopause

For many women, regular yoga can ease some of the symptoms that come with this stage of life. A 2018 review of studies found yoga helped reduce menopausal symptoms, especially psychological ones like low mood and anxiety.

Yoga is also such an enjoyable form of movement, which matters more than people think. If you genuinely enjoy how you move your body and it leaves you feeling energized rather than drained, you're much more likely to come back week after week!

Where to start tomorrow morning

You don't need a perfect morning routine, a matching set, or a fancy yoga mat. You just need some space, your breath, and your body.

And if you want more yoga like this, this flow is included in Christine's Perimenopause Strong and Menopause Strong programs (which include a variety of strength training, yoga and Pilates), but there are also plenty more yoga flows in the Sweat app. You can find individual yoga flows in the On Demand tab, or follow a dedicated yoga program.

Roll out your mat, press play, and enjoy some time to yourself.