The Power of Yin: Balancing Hormonal Fluctuations with Yoga

In a world that constantly pushes us toward doing more, moving faster, and staying productive, there is an often-overlooked power in slowing down. For women navigating the complexity of hormonal fluctuations—whether during the menstrual cycle, perimenopause, or menopause—stillness is not a luxury, but a vital act of self-care.

The Pause Within: A Yin Yoga Retreat for Women is an invitation to soften into that stillness. Nestled in the peaceful landscape of Palmas Lodge in Alfambras, Portugal, this women-only retreat is a sanctuary of rest and deep nourishment. Through a curated blend of Yin Yoga, breathwork, women’s circles, meditative practices, and hands-on workshops, the retreat offers tools through the Power of Yin, balancing hormonal fluctuations and reconnecting with the wisdom of the body.

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From Yang to Yin: A Feminine Rebalance

At the core of this retreat lies the teaching that Yin and Yang—the feminine and the masculine, the receptive and the active—exist in constant interplay. Rather than opposing forces, they are partners in creating balance. The retreat’s morning classes are designed to reflect this dance: beginning with mindful movement to awaken the Yang energy, we gently transition into restorative Yin poses that invite stillness and internal awareness.

This intentional shift honours the natural rhythm of a woman’s body—one that is cyclical, intuitive, and ever-changing. By learning to move between these energies with awareness, we reclaim a sense of internal harmony.

Cycle Awareness & the Wisdom Within

One of the most transformative aspects of this retreat is the focus on cycle awareness. Many women have been taught to ignore, override, or push through their hormonal shifts. But when we pause and pay attention, we begin to recognise the phases of our cycle as distinct seasons—each with its own energy, emotional tone, and needs.

At The Pause Within, we introduce the cycle mandala as a framework to understand these inner phases. Through discussion, Yin Yoga, and breathwork, participants explore:

🌙 How hormonal fluctuations affect emotions, energy, and physical wellbeing🌙 How to adapt movement, rest, and nourishment across the cycle🌙 Practices to support the body through PMS, anxiety, fatigue, or burnout

This reconnection fosters a more intuitive relationship with the body, deepening self-trust and balance throughout all stages of womanhood.

The Power of Yin: Balancing Hormonal Fluctuations Through Meridian Energy

One of the unique aspects of Yin Yoga is its focus on the meridian system from Traditional Chinese Medicine (TCM). These energetic pathways carry Qi (life force energy) throughout the body and are deeply linked to emotional and hormonal health.

During the retreat, we focus on the Power of Yin and the three meridians essential to balancing hormonal fluctuations:

❤️ Heart Meridian – Governs emotions, serenity, and the capacity for love. Supporting this meridian helps cultivate emotional resilience and inner calm.💧 Kidney Meridian – Vital for reproductive health, sexual vitality, and hormonal regulation. When nurtured, it strengthens energy reserves and menstrual balance.🌿 Liver Meridian – Responsible for the free flow of Qi and emotional regulation. Often affected by stress or PMS, Yin Yoga can help release stagnation and bring clarity.

Each posture in Yin Yoga is held with stillness and intention, gently stimulating these meridians and inviting balance from within.

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The Deep Rest of Yoga Nidra

Another cornerstone of the retreat is Yoga Nidra, often called yogic sleep. This meditative practice invites you into a state of conscious rest where the body sleeps but the mind remains aware—a state where true healing and nervous system repair can occur.

For women experiencing insomnia, anxiety, or exhaustion from hormonal shifts, Yoga Nidra provides a non-effortful path to restoration. You will be guided into deep states of rest, allowing the body to regulate cortisol levels, improve sleep, and process emotions gently and naturally.

Meet Your Teacher: Cata Marques Silva

Cata, your lead teacher for The Pause Within, brings a wealth of embodied wisdom to the retreat. Her journey into yoga began nearly two decades ago when chronic back pain led her to the Iyengar method. What started as a physical practice soon blossomed into a life path of presence, philosophy, and healing.

After years of practice, Cata travelled to Kerala, India, to deepen her studies in Hatha, Ashtanga, and Ayurveda. She later trained in Yoga Nidra in Amsterdam and experienced its profound meditative power. Her life shifted again when she discovered the softness and depth of Yin Yoga, which brought a new level of awareness to her practice.

In Bali, she completed a Yin Yoga and Meridian Theory training rooted in TCM, and most recently studied Breath and Meditation at Yandara in Mexico. She now lives and teaches in Aljezur, Portugal, where she co-founded Coração Shala—a space for yoga and therapies.

Through a functional, intuitive approach, Cata creates a container for people to feel at home in their bodies and awaken the healing potential that already lives within them.

Join Us: The Pause Within

If you’ve been feeling the call to slow down, reconnect, and find balance amidst hormonal changes, this retreat is for you.

🧘‍♀️ Daily Yin Yoga & mindfulness practices🌸 Empowering women’s circles🌀 Abdominal belly massage & fermentation workshops🥗 Nourishing, hormone-friendly meals🌿 Time to rest, reflect, and reset in nature

📍 Palmas Lodge, Portugal🗓 5–11 July 2025💫 Led by Cata, Liz, Ana, Xana, Ivana & Sara

Let this be your pause. Your moment to restore. Your time to remember the power of Yin in balancing hormonal fluctuations.

📩 Enquire now to reserve your place.