--- title: "Yoga for Hormonal Balance and Bone Health in Women" description: "Discover how to manage hormonal shifts and build bone density with yoga. Mini Shastri offers holistic yoga for hormonal balance and graceful aging in New Delhi." canonical: https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/women-s-wellness-hormones-graceful-aging last_updated: 2025-09-22 --- # Women's Wellness: Hormones & Graceful Aging Tribe Verified · Two decades of teaching specialized wellness. By [Mini Shastri](https://mytribe.in/mini.shastri) · Sessions available online, across Delhi NCR, and at Vasant Vihar studio · ₹4,000 Per Session (estimate) Part of [Holistic Yoga & Wellness Coaching](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching). [View full gallery](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/gallery) Navigating hormonal transitions requires more than just surface-level advice. My approach integrates yoga and Ayurveda to help you build bone density, balance your hormones, and cultivate vitality during perimenopause and beyond. ## Photos and videos - ![A clipping from my Harper's Bazaar interview on managing menopause from a holistic view. I explain how to deal with the emotional and physical stress of perimenopause using natural, time-tested remedies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ff683d-dec6-4e2b-865b-fb918faccffd) - ![Another page from my wellness feature, where I discuss how to manage symptoms like insomnia and hot flashes. My approach is to address the root imbalances, primarily of Vata dosha, that are magnified during this transition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a8b5bc-12a6-42f1-93d7-12f2741611dd) - ![This image from my Harper's Bazaar feature highlights my two decades of teaching experience. I draw inspiration from experts like Dr. Claudia Welch to offer a holistic path for balancing hormones and life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bde9d58e-63db-45b0-9d5a-d559da84f413) - [Video: In this video, I talk about how yoga and Ayurveda provide a roadmap for women navigating life's transitions. We can learn to live symptom-free by understanding our interconnected systems.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b480660a-39a7-4db6-9c48-c3f6ad6134a5) - ![An introduction to my series on building bones and muscle, especially for women in their 40s and 50s. We focus on weight-bearing activities, resistance movements, and balancing postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e2343ec-b420-436f-bcd4-d5870ae4605e) - [Video: This video demonstrates dynamic drills like lunges and downward dog, which are excellent for maintaining joint health and building muscle mass, crucial for women's health as they age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2a4a73e-649c-4b20-b669-cd9b756bfbc1) - [Video: Using a bolster for modified push-ups is a great way to build upper body strength safely. This is a key component of my program for maintaining bone density.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d3563b6-136d-43c5-a08c-b8a0e1d6b778) - ![This graphic explains the importance of weight-bearing and balance exercises. Yoga is a perfect form of resistance training, using your own body weight to strengthen muscles and bones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e93c774b-6b72-4ece-8387-c6c3b7d4101b) - [Video: Demonstrating a reverse table-top pose. This weight-bearing exercise is fantastic for strengthening the arms, shoulders, and back, helping to prevent falls and improve stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63f69c2b-bbe7-4224-ac18-f634e51db51a) - [Video: Adding leg lifts to a reverse table-top pose increases the challenge for the core and legs. These movements are designed to build functional strength for everyday life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9db56fa-23c5-4bdd-a114-443f642f5632) - [Video: Using a ledge or wall for modified planks and side planks. This makes weight-bearing exercises accessible to everyone, allowing you to build strength without excess strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e33c4b6d-1cc2-4b9d-b779-27689faea73b) - [Video: A wall-assisted handstand prep is a safe way to begin practicing inversions. These poses are excellent for building upper body and core strength, which supports bone health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41fc268d-9e95-4bdb-9e43-a0c96f29aa9c) - [Video: Using a wall for support in lunges and tree pose. This helps to improve balance and confidence, which is vital for preventing falls as we age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26260825-f47b-485b-835a-d9e5262ca12d) - [Video: Wall-assisted downward dog and leg lifts. The wall provides feedback and support, allowing for a deeper and more stable practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9899d9f-f6f3-4e76-ad57-5720301bb3bf) - ![A crucial fact: a woman can lose up to 20% of her bone density after menopause. The good news is that you can build stronger, denser bones in your 20s, 30s, and 40s.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc773fef-a4bd-467f-83c7-bfce391f4aa4) - ![As a beauty judge for Harper's Bazaar, I advocate for clean, conscious beauty brands. I encourage women to be mindful of hormone-disrupting ingredients in their products, as part of a holistic wellness lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec146e4f-13bb-465f-9fef-380509476fa4) - ![In conversation about clean beauty. It's vital for women, especially in their 20s and 30s, to understand how ingredients in products like lipstick and perfume can impact hormonal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c19761a4-4234-4780-86d2-fd169ea523a8) ## About Women's Wellness: Hormones & Graceful Aging You do not need to push through exhaustion to manage hormonal symptoms. My sessions use modified resistance training and weight-bearing yoga postures, often using a wall or ledge for support, to safely build the bone density and muscle mass that typically decline after forty. We balance this with restorative breathwork to settle the nervous system, addressing the root imbalances rather than just the symptoms. ### Understanding the Transition Menopause and the years leading up to it is a natural life passage, but it is often treated as a crisis. Drawing on my work and interviews, I view this time as the 'Great Unveiler'. Underlying imbalances that were not addressed in your twenties or thirties often rise to the surface during perimenopause. Most of these, including insomnia, anxiety, and hot flashes, are rooted in an imbalance of Vata dosha. ### My Approach to Hormonal Health My wellness sessions are not about generic fitness. They are designed as a 'spirit lab' where we focus on: * **Bone Density:** We prioritize weight-bearing activities using your own body weight to combat the 20% bone density loss common in this phase. * **Nervous System Regulation:** We use Pranayama (breathwork) not as an afterthought, but as a central pillar to calm the mind and reduce cortisol levels. * **Practical Modifications:** Whether it is using a bolster for modified push-ups or a wall for lunges, we adapt the practice so you can build strength without strain. ### Why Ayurveda Matters Yoga alone is only part of the solution. I blend Ayurvedic lifestyle coaching into our sessions, looking at your daily rituals, seasonal routines, and nutrition. We look at simple, actionable habits like oiling your skin or adjusting your morning routine to nourish your nervous system. My goal is to help you build a practice that feels sustainable in your Westend Colony studio or from your own home, giving you the tools to navigate this transition feeling balanced, informed, and capable. ## About Mini Shastri I started with a background in high-intensity strength training, but yoga taught me how to find strength in stillness. Today, I use those lessons to help women understand their body's changing rhythms rather than fighting against them. My goal is simple: helping you navigate your forty-plus years with ease and awareness. [See all of Mini Shastri's services](https://mytribe.in/mini.shastri) ## More from Holistic Yoga & Wellness Coaching by Mini Shastri - [Featured](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/featured) - [Live Workshops & Events](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/live-workshops-events) - [Online Classes: Practice From Anywhere](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/online-classes-practice-from-anywhere) - [Vinyasa Krama: Movement as Meditation](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/vinyasa-krama-movement-as-meditation) - [Yin Yoga: Deep Release & Stillness](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/yin-yoga-deep-release-stillness) - [Pranayama: The Art of Breath](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/pranayama-the-art-of-breath) - [Meditative Practices for Mental Clarity](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/meditative-practices-for-mental-clarity) - [Ayurvedic Lifestyle & Nutrition](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/ayurvedic-lifestyle-nutrition) - [My Yogic Path & Philosophy](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/my-yogic-path-philosophy) - [Yoga Teacher Trainings](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/yoga-teacher-trainings) - [In the Media & Brand Collaborations](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/in-the-media-brand-collaborations) - [Additional Work](https://mytribe.in/mini.shastri/holistic-yoga-wellness-coaching/additional-work) ## More services by Mini Shastri - [Yoga & Wellness Retreats](https://mytribe.in/mini.shastri/yoga-wellness-retreats) - [Kalaripayattu & Movement Workshops](https://mytribe.in/mini.shastri/kalaripayattu-movement-workshops) ## Similar work from other experts - [Yoga for Women's Health: Balance Hormones Naturally](https://mytribe.in/yogabykriti/specialized-yoga-therapy/yoga-for-women-s-health) by Kriti · Specialized Yoga Therapy · Available online, at studio in Vile Parle East, and home visits across Mumbai - [Yoga for Every Stage of Womanhood](https://mytribe.in/iyengaryogakshema/yoga-for-women-s-health/yoga-for-every-stage-of-womanhood) by Nivedita Joshi · Yoga for Women's Health · Online sessions & at studio in Mandi House, New Delhi - [Women's Health Yoga Therapy & Hormonal Balance](https://mytribe.in/bodhi_school_of_yoga_bengaluru/yoga-therapy-sessions/women-s-health-wellness) by Bodhi School of Yoga · Yoga Therapy Sessions · Therapy sessions available Online & at 4 Studios in Bengaluru - [Yoga for Every Woman: Hormonal Balance and Wellness](https://mytribe.in/yogahamsia/prenatal-yoga-wellness-program/yoga-for-every-woman) by Hamsikha · Prenatal Yoga & Wellness Program · Online sessions via Zoom; Join from home - [Balancing Hormones Naturally with Therapeutic Yoga](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/balancing-hormones-naturally) by Rohit N · Therapeutic Yoga for Health Concerns · Online sessions and at studio in Nandini Layout, Bengaluru - [Yoga for Women's Health & Hormonal Balance](https://mytribe.in/absolute8yoga/group-yoga-classes-in-studio-online/yoga-for-women-s-health) by Absolute Yoga · Group Yoga Classes (In-Studio & Online) · Available online and at studio in Kalyan Nagar ## Book To book Mini Shastri, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Mini%2C%20I%E2%80%99m%20interested%20in%20your%20Women%E2%80%99s%20Wellness%20sessions%20for%20hormonal%20balance.%20Could%20you%20share%20more%20details%3F)