Extended Triangle Pose Yes Yoga Sophie

Yoga for Perimenopause: 6 Poses to Balance Body and Mind

Perimenopause, or the menopausal transition, is a phase that can begin several years before menopause (Menopause is the period after a woman no longer has a period for 12 months). It often comes with symptoms like irregular menstrual cycles, hot flashes, fatigue, and mood swings. You might also experience more difficulty losing weight, acne—yes, it’s like a second adolescence!—insomnia, or brain fog. Behind these perimenopause symptoms are, you guessed it: hormones!

Yoga, by acting on the endocrine glands and nervous system, helps you regain physical and emotional balance during this time of change. In this article are six yoga poses specifically chosen to support you through perimenopause, and we’ll also explore complementary approaches like therapeutic herbal teas or shamanic and somatic healing for holistic support.

Why Yoga During Perimenopause?

Perimenopause is marked by a gradual decline in female hormones, especially estrogen and progesterone. As the ovaries reduce their activity, hormonal changes can cause symptoms such as:

  • Irregular menstrual cycles
  • Hot flashes
  • Acne
  • Mood swings and irritability
  • Persistent fatigue
  • Insomnia or sleep disturbances
  • Low libido
  • Poor concentration, memory lapses
  • Brain fog
  • Feeling down or depressed
  • Difficulty losing weight
  • Weight gain, especially around the belly
  • Hair loss…

Quite a fun list! Fortunately, yoga is here to help! Yoga gently works on:

  • Hormones: Certain poses stimulate the endocrine glands, helping to regulate imbalances.
  • Stress: Conscious breathing and movement reduce cortisol, the stress hormone.
  • Circulation: Stretching, bending, and twisting promote better oxygenation of the organs.

💡 Did you know? Studies show that yoga can naturally increase estrogen and progesterone levels, improving quality of life during this transition.

So, roll out your mat! Here are 6 yoga poses to relieve perimenopause symptoms and support you on this journey to a new phase of life.

Warrior 2 Pose (Virabhadrasana 2) to Regain Confidence

Benefits of Warrior 2 Pose during Perimenopause:

  • Strengthens the legs
  • Opens the hips
  • Boosts self-confidence
  • Tones the abdomen and back
  • Strengthens the arms

How to Do Virabhadrasana 2:

Yoga for energy quick flow Downward Dog
  • Stand with your legs wide apart, one foot turned forward and the back foot at a 90-degree angle or slightly inward.
  • Bend your front knee and straighten your back leg.
  • Direct your tailbone toward the floor while keeping your front knee above your ankle.
  • Extend your arms horizontally, shoulders relaxed.
  • Gaze forward, beyond your front fingers.
  • Breathe deeply for 2-5 breaths.
  • Repeat on the other side.

Variation: Reduce the distance between your feet if you feel tension in your hips or knees.

For more details on Warrior 2 Pose, read this article.

Triangle Pose (Utthita Trikonasana) to Stimulate the Ovaries

Benefits of Triangle Pose during Perimenopause:

  • Stretches the sides of the body
  • Stimulates the ovaries
  • Reduces stress
  • Tones the oblique and transverse abdominals, responsible for a slim waist.

How to Do Utthita Trikonasana:

Extended Triangle Pose Yes Yoga Sophie
  • Stand with your legs wide apart, one foot turned forward and the back foot at a 90-degree angle or slightly inward.
  • Extend your torso forward, place one hand on your ankle or the floor.
  • Rotate your torso toward the ceiling from your navel.
  • Keep your torso long and shoulders away from your ears.
  • Extend your other arm toward the sky and lift your gaze.
  • Hold the pose for 2-5 breaths.
  • Switch sides.

Variation: Place your hand on a block or the seat of a chair if the floor is too far away.

Goddess Pose (Utkata Konasana) for the Perimenopausal Goddess You Are

Benefits of Goddess Pose during Perimenopause:

  • Strengthens the pelvis and thighs
  • Stimulates the reproductive organs
  • Improves blood circulation
  • Helps connect with the 2nd Chakra, the center of creativity, emotion, and sexuality.

How to Do Utkata Konasana:

Goddess Pose Utkata Konasana Yes Yoga Sophie
  • Stand with your feet wide apart and toes turned outward.
  • Bend your knees outward, keeping your shoulders above your hips (do not lean forward).
  • Extend your arms in a cactus position or join your palms in front of your chest.
  • Breathe deeply for 2-5 cycles.

Tip: To keep your shoulders above your hips, direct your tailbone toward the floor and engage your abdominals.

Butterfly Pose (Baddha Konasana) to Relieve Painful Periods

Benefits of Baddha Konasana for Perimenopause:

  • Stimulates the pelvic organs
  • Relieves painful periods
  • Promotes relaxation.

How to Do Baddha Konasana (Butterfly or Cobbler’s Pose):

Butterfly or Cobbler's Pose Yes Yoga Sophie
  • Sit on the front of your sit bones, join the soles of your feet, and let your knees open like butterfly wings.
  • Hold your feet or ankles with your hands.
  • Breathe deeply for 1 to 2 minutes.

Tip: Place cushions or blocks under your knees for more comfort.

💡 Need personalized perimenopause support?
Perimenopause is a unique experience for every woman. To go further, discover the Yoga & Herbal Tea Program designed to support your hormonal and emotional balance with gentle practices and delicious herbal tea recipes.
Or, if you feel stuck with recurring heaviness or want to regain lightness and joy, explore Shamanic and Somatic Healing for an energetic and somatic approach to navigate this transition with support, and to become even more the woman you are.

Cobra Pose (Bhujangasana) to Stimulate the Adrenal Glands

Benefits of Cobra Pose during Perimenopause:

  • Strengthens the back
  • Opens the chest
  • Stimulates the adrenal glands
  • Improves mood!

How to Do Bhujangasana (Cobra Pose):

How to do Cobra Pose Bhujangasana Yes Yoga Be Well
  • Lie on your stomach, place your hands on either side of your ribcage.
  • Extend your torso forward and, pressing into your hands, lift your chest as if trying to lift your navel off the floor.
  • Press your feet into the floor and direct your tailbone downward.
  • Keep your shoulders away from your ears.
  • Stay in the pose for 2 to 5 breaths.

Variation: Keep your elbows slightly bent or move your hands forward on the mat for a lower, gentler version on the lower back.

For more on Cobra Pose, check out this article on Bhujangasana

Legs-Up-the-Wall Pose (Viparita Karani) to Reduce Fatigue

Benefits of Viparita Karani for Perimenopause:

  • Calms the nervous system
  • Reduces fatigue and insomnia.

How to Do Viparita Karani (Legs-Up-the-Wall Pose):

  • Lie on your back with your hips as close to the wall as possible, place your legs vertically against the wall
  • Extend your arms to the sides, palms facing up, and breathe deeply for 5 to 10 minutes.

Tip: Use a cushion or bolster under your hips for an even more relaxing effect (avoid using a bolster during menstruation).

Yoga Sequence Advice for Navigating Perimenopause with Serenity

With these 6 yoga poses, you have the tools to start your own special perimenopause practice!

You can do the sequence in the order of this article:

  • 1- Virabhadrasana 2, Warrior 2 Pose
  • 2- Utthita Trikonasana, Extended Triangle Pose
  • 3- Utkata Konasana, Goddess Pose or Fierce Angle Pose (yes, “Utkata” means “fierce, difficult, strong”!)
  • 4- Baddha Konasana, Butterfly Pose, Cobbler’s Pose, or Bound Angle Pose
  • 5- Bhujangasana, Cobra Pose
  • 6- Viparita Karani, Legs-Up-the-Wall Pose

Or you can regularly integrate these poses into your usual sequences.

Adapt your Practice to You and Your Perimenopause Experience

  • Listen to your body: Adapt the poses to your energy level of the day, and use props like blocks if needed
  • Be regular: 10 to 15 minutes a day is enough to feel the benefits of yoga during perimenopause
  • Breathe deeply to calm the nervous system and circulate energy.

Yoga and Complementary Approaches for a Positive Perimenopause

Yoga is a powerful tool, and it can be complemented by other approaches for holistic support:

Discover the Yoga & Herbal Tea Coaching: I develop a personalized program of yoga poses, pranayama exercises, and meditations combined with therapeutic herbal tea recipes tailored to your needs. Learn more.

Shamanic and Somatic Healing: To release emotional blockages and regain deep grounding. Particularly recommended during life transitions—including perimenopause! Discover the sessions.

Yoga for Perimenopause: Support for a Transition Period

Perimenopause is a time of transformation that can be experienced with curiosity, greater comfort, and a little more peace, with the right resources and tools. Yoga offers a holistic approach to accompany these changes with compassion, and also gives you power to take charge of your own body and health and regain confidence in yourself.

What poses help you during this phase? Feel free to share with me by message or on Instagram #yesyoga_sophie your practices that support your perimenopause journey.

And if you need personalized support: discover Yoga & Herbal Tea Programs or Shamanic and Somatic Healing to better manage perimenopause symptoms or release blockages you are (finally!) ready to let go of—now is the time!

Book a Free Power Call
Shamanic Soul Retrieval, symptoms benefits and sessions

Shamanic Soul Retrieval: Symptoms, Benefits, and How a Session Works

Have you ever had the strange feeling of not being “whole”? As if a part of you disappeared after an emotional shock, a loss, or a period of intense stress? In shamanism, this sense of incompleteness may be linked to Soul Loss. Soul loss is a subtle yet profound phenomenon where fragments of our essence drift away to protect us from overwhelming pain. Fortunately, there is an ancient energetic healing practice to reclaim these missing parts: Shamanic Soul Retrieval.

Shamanic Soul Retrieval helps you reintegrate your vital energy, rediscover your joy for life, and realign with your true self. In this article, I explain how to recognize the signs of soul loss, the benefits of shamanic soul retrieval, and what happens during a session. Could this be the key to reconnecting with your inner light?

What Is Shamanic Soul Retrieval?

An Ancestral Practice to Heal a Fragmented Soul After Trauma

Soul retrieval is a shamanic technique used to reintegrate lost fragments of the soul after trauma or crisis.

This practice is central to many shamanic traditions, from South America to Siberia, and is also a core technique in modern shamanism, rooted in the teachings of core shamanism.

According to these wisdom traditions, the soul can fragment during traumatic events or crises (such as accidents, breakups, grief, or burnout) and difficult transitions (like moving, changing jobs, or major life shifts).
These fragments don’t vanish—they simply wait to be called back so we can become whole again. Shamanic soul retrieval facilitates this energetic reintegration.

What is Shamanic Soul Retrieval and how do I know if I need it

Shamanic Soul Retrieval vs. Traditional Psychological Therapy

In classical cognitive talk therapy, the focus is on talking, reflecting on the past, or analyzing mental, emotional, and behavioral patterns.

In soul retrieval, the goal is to reclaim the parts of yourself that have drifted away. By reassembling the fragmented pieces, you become whole again.

Shamanic soul retrieval is a technique that can be used alongside psychological therapy for a synergistic effect. I’ve had the privilege of facilitating soul retrievals for many clients who were also in therapy with a psychologist. They often share that the shamanic healing helped them overcome a block or reach a new level in their traditional therapy, regain energy, or gain deeper insights into an aspect of their lives—allowing them to continue their classical therapy work more effectively.

I think combining both therapies makes so much sense! Especially since life’s challenges often manifest physically—as pain, discomfort, or even illness. Shamanic healing bridges the physical, energetic, and spiritual realms, connecting past, present, and future.

How Do You Know If You Need Soul Retrieval?

Signs of Soul Loss

You may have had soul loss if you experience:

  • Chronic fatigue (even after a good night’s sleep)
  • A sense of emptiness or disconnection (as if you’re observing your life from the outside)
  • Difficulty envisioning the future
  • Heightened sensitivity to negative energies
  • Recurring blocks (in relationships, career, or personal growth)
  • Overreacting to seemingly minor situations

Also, since soul parts tend to flee during hardships, you might also consider shamanic soul retrieval after experiencing:

  • Trauma or crisis: Accidents, violence, surgeries, an episode of illness
  • Life transitions: Motherhood, menopause, job loss, career changes, moving, family restructuring
  • Emotional struggles: Grief, separation, harassment, stress, or burnout

The Benefits of Shamanic Soul Retrieval

  • Soul retrieval shifts you from a state of survival, emptiness, or fatigue to one of vitality, enthusiasm, and joy.
  • Instead of lacking confidence in the future or feeling stuck in repetitive patterns, you regain mental clarity and find it easier to make decisions and move forward with your projects. You also gain the motivation to break free from cycles (such as attracting toxic relationships).
  • What I find most beautiful about this practice is that, rather than feeling “out of sync,” you reclaim your presence, self-confidence, and intuition.
Benefits of Shamanic Soul Retrieval

What Happens During a Shamanic Soul Retrieval Session?

While every session is unique, it generally follows four key steps:

  • Opening and Preparation
  • Shamanic healing through drum journey, during which I locate and retrieve soul parts,
  • Integration, during which I bring the soul parts back into our world,
  • Exchange and Closing, where I share messages received from the spirit helpers and Power Animals.

Here are the 4 steps in more detail:

Opening and Preparation

We begin with a conversation, sometimes guided by oracle or tarot cards, to identify the experiences that may have caused fragmentation. I then open sacred space, calling in the compassionate guides and spirits specializing in soul retrieval.

Healing Through the Shamanic Journey

While you rest comfortably, I embark on a shamanic journey—accompanied by drumming—to locate your soul fragments in the unseen worlds, with the help of my spirit guides.

Integration

I bring back the retrieved parts of your soul and blow them into your body. Sometimes, I guide a visualization to help you reclaim these fragments. Often, an animal spirit ally or Power Animal appears to support your integration.

Exchange and Closing

We take time to discuss your reunion with your returned soul parts. I share messages from the guides and spirit allies, which may include invitations to take action, adopt a new practice, or incorporate a ritual into your daily life—such as drinking a specific herbal tea, practicing yoga or movement, or visiting a symbolic place. This step is essential, as the true magic of soul retrieval lies in learning to live fully in your everyday life.

My Unique Approach to Shamanic Soul Retrieval

I combine soul retrieval with energetic clearing, power animal retrieval, and practical advice to help you gently and lovingly reintegrate parts of yourself—sometimes lost for decades! The practical advice I share comes from the wisdom of yoga, meditation, herbal medicine and the art of ritual.

→ Discover Shamanic Soul Retrieval in my shamanic healing offerings here

FAQ: Shamanic Soul Retrieval

How long does a session last?

1.5 to 2 hours (in-person sessions are 1.5 hours; online sessions range from 1.5 to 2 hours). Plan for rest afterward.

Do you need to believe in shamanism for it to work?

No! What matters is your intention to heal. Many skeptical clients are surprised by the results.

How many sessions are needed?

1 to 3 sessions, depending on the extent of fragmentation.

Conclusion: Reclaim Your Wholeness with Soul Retrieval

Soul retrieval is a deep and respectful return to yourself. If you feel “scattered”, or feel like you are watching your life “from the outside”, this practice can help you reconnect with your complete being.
Can you live without being whole? Yes of course you can. Just like a car can probably still function even with a missing piece. But it’s so much better to be 100% you and 100% here.

Ready to reconnect with your essence?

Book your soul retrieval session online or in person or share your experience on Instagram #yesyoga_sophie.

Shamanic Soul Retrieval and soul loss
Cardamom Tea

Cardamom Benefits: 3 Tea Recipes for Warmth and Vitality of the Soul

Do you know about the benefits of cardamom and cardamom tea? Often called the “queen of spices,” cardamom is much more than a ordinary culinary ingredient. Cardamom has been used for millennia in Ayurveda and traditional medicine in Asia and the Middle East for digestion and immunity. Today I’m inviting you to indulge in a wellness ritual with 3 cardamom tea recipes. Cardamom’s enchanting, slightly aniseed aroma —with both cooling and warm notes— reminds us that every sip can support digestion and immunity while being a meditation to reconnect with ourselves and with Nature.

Join in on a sensory and energetic journey! Cardamom, the golden pearl of spices, shows up as an ally for natural digestion, warms the body and senses, and soothes the mind. Let’s explore 3 cardamom tea recipes and tea wellness rituals together!

5 Surprising Health Benefits of Green Cardamom

Green Cardamom Pods

1. Cardamom’s Benefits for Natural Digestion and Inner Fire

Cardamom stimulates Agni, the digestive fire in Ayurveda. It helps relieve bloating, nausea, and slow digestion.

Craving a good digestive? How about a cup of cardamom tea and a spoonful of vital energy?

2. Benefits for the Heart and Respiration

Rich in antioxidants, cardamom supports cardiovascular health and helps clear the respiratory tract. It is ideal for clearing fatigue or congestion, especially during seasonal transitions (and even more so in the cold season).

3. An Ally for Emotional Balance

Its powerful aroma acts as a tonic for the nervous system. It helps calm anxiety, clarify the mind, and open the heart. In Ayurveda, cardamom is considered tridoshic, meaning it benefits all three constitutions (Vata, Pitta, and Kapha). Hence there’s need to know your Ayurvedic constitution in detail to feel its benefits!

4. Cardamom Benefits for Immunity and Vitality

Thanks to its antibacterial and anti-inflammatory properties, cardamom strengthens natural defenses. It is also known to boost metabolism and provide lasting energy without over stimulation.

So, shall it be a coffee break or a cardamom break?

5. A Sacred Spice for Energetic Balance

In energy work, cardamom is associated with the heart chakra and the solar plexus chakra. It helps dissolve emotional blockages and restore self-confidence. It is even said to purify the energetic body.

Shall we give it a try?

Cardamom offers so many benefits! But how to consume it? For a taste of its magic, you can explore curry recipes, rice dishes, and desserts from India and the Middle East, as well as spiced breads and cakes from America and Northern Europe.

However, for today, let’s keep it simple—and lighter than baklava (which I love and contains cardamom!). I’m sharing my favorite cardamom tea recipes with you.

3 Cardamom Tea Recipes and Tea Rituals to Nourish Your Soul

Let’s enjoy the benefits of cardamom!

Despite the name “cardamom tea,” the first two decoctions / infusions contain no caffeine or theine!

Note: Differences Between Green and Black Cardamom

In these recipes, I use green cardamom pods. There is also black cardamom, which has a stronger, smokier flavor due to its preparation and drying process. You can certainly use it as well for a different taste.

You can also use ground cardamom. In this case, use 1 teaspoon of ground cardamom instead of 5-10 pods. The taste is not exactly the same, but you might like it just as much!

1. Cardamom and Ginger Tea: A Comforting Infusion for Digestion and Grounding

Ingredients for Cardamom and Ginger Tea (for 2):

  • 2 cups of water
  • 5-10 green cardamom pods
  • 1 small teaspoon of fennel seeds
  • 1 slice of fresh ginger
  • 1 cinnamon stick or a generous pinch of ground cinnamon
  • Honey, syrup of your choice (optional)
  • Milk or plant-based milk (optional)

Preparation:

  • Crush the cardamom pods and fennel seeds with a spoon or mortar.
  • Bring the water and spices to a boil, then let simmer for about 10 minutes (less if you prefer a milder flavor).
  • Remove from heat, strain, and add honey/syrup or milk if desired.
  • Enjoy!

Cardamom and Ginger Tea Ritual:

Drink mindfully, visualizing a golden light warming your belly and heart. This tea is perfect for cool mornings or moments of fatigue to awaken your digestion and immunity.

2. How to make Cardamom-Lavender Infusion for Relaxation and Serenity

Ingredients for Cardamom-Lavender Tea (for 2):

  • 2 cups of water
  • 5-10 green cardamom pods
  • 1 to 2 teaspoons of dried lavender flowers
  • Honey/syrup or lemon juice (optional)

Preparation:

  • Start by simmering the crushed cardamom for 10 minutes on low heat (as with cardamom-ginger tea).
  • Remove from heat and add the lavender. Let steep for 5-10 minutes.
Lavender Flowers for Tea
Lavender Blossoms for Tea
  • Strain and add honey/syrup or lemon juice if desired.
  • Enjoy!

Cardamom-Lavender Tea Ritual:

Breathe deeply in the aroma before drinking, releasing bodily tensions.

3. How to make Cardamom Tea or Coffee for Awakening and Comfort

Ingredients for Cardamom Tea or Coffee (for 2):

  • 2 cups of water
  • 2 teaspoons of black tea, green tea, or ground coffee
  • 5-10 crushed cardamom pods
  • Honey, syrup (optional)

Preparation:

  • Start by simmering the crushed cardamom for 10 minutes on low heat (as with the cardamom-ginger tea recipe).
  • Remove from heat and add the tea leaves or ground coffee. Steep for a few minutes to taste.
  • Strain or filter, and add honey/syrup (or sugar) if desired.
  • Enjoy!

Cardamom Tea or Coffee Ritual:

Best enjoyed in the morning or during your usual coffee/tea break, to awaken your body and mind!

Called qahwa or kahwa in the Middle East, cardamom coffee is specifically made with medium-ground Arabica coffee, prepared in a dallah, a tall, slender coffeepot. An invitation to travel during your coffee break!

Man pooring Middle Eastern coffee with a dallah pot

Cardamom Tea Benefits: Final Words

Cardamom tea is an invitation to slow down, savor the present moment, and celebrate the magic of small things. Whether for a morning ritual in a cup, an afternoon break, or an evening moment of relaxation, these recipes open the door to more gentleness and vitality.

What’s your favorite cardamom recipe? Share your experiences with me or on Instagram with the hashtag #yesyoga_sophie

Further Reading for Digestion and Immunity:

For more recipes inspired by Ayurvedic principles, see Turmeric and Ginger Tea Recipe

To boost your immunity with yoga: Setu Bandha Sarvangasana: Stay away from colds with Bridge Pose

Want a personalized program? Discover my Yoga and Herbs Coaching Offer!

Earth Star Shambala guided practices channel

Meet my new meditation channel: Earth Star Shambala

Guided breath and meditation practices on Earth Star Shambala

I was inspired by the hours of movement, breath and meditation classes that I have given over the years, to finally help more people have access to their power. Please meet Earth Star Shambala, my new guided practices channel on Spotify!

On Earth Star Shambala, you’ll find guided meditation and breathing practices, both in English and in French. Each practice lasts from a few minutes to maximum of 15mn. To help get into the mood, I create most practices to be guided to the sound of music, such as Balanced Breath (a pranayama practice), or Vibrant Flower Meditation.

Here’s the channel on Spotify, and you’ll also find it on Youtube, Deezer, Apple Music (see links below) and most music distributors.


Listen to Earth Star Shambala on Apple Music and Deezer

Earth Star Shambala on Apple Music

On Deezer

Listen to Earth Star Shambala on YouTube

Why the name Earth Star Shambala?

The vision I received for the name Earth Star Shambala was this: a luminous seed falling from the nightsky and landing in the middle of a forest clearing, creating a light bridge between the warm moist Earth and the big starry sky above. The feeling is belonging and connection. The seed is being home. Earth Star.

As for Shambala, it is the name of a mythical or elusive spiritual land said to be somewhere in the Tibetan Himalayas, or somewhere between Asia and Europe. Part fairyland and utopia, part real, it represents peace, happiness and enlightenment.
Why does this mysterious land mean something to me? I had the great chance of traveling to Tibet many years ago, and although it was not a religious pilgrimage or a spiritually-led journey, the land, people, sounds and art all left a deep imprint in me. This journey kicked off a more scholarly research for me, on Bön (Tibet’s indigenous religion), Himalayan culture, art and Buddhism.

Through Earth Star Shamabala, I’m inviting you to explore short guided breath and meditation practices. I design them to bring a bit more light to your body and mind, a bit more relaxation to your day, and to make practicing easy and effective.

I hope you enjoy the guided practices on Earth Star Shambala! Let me know how it goes on IG with #yesyoga_sophie

Earth Star Shambala guided practices channel

Yoga for your period: Queen’s Pose

How to practice yoga during your period? Today we’ll do Queen’s Pose, one of the best yoga poses to do during your menstrual cycle. Queen’s Pose helps relax, recharge your batteries and honor your monthly flow. Ready for royalty? Here we go:

Why practice yoga differently during your period?

Menses are part of Apana Vayu, the “eliminating or downward breath.”

When practicing yoga during the Moon Flow, the invitation is to respect their natural elimination function. We do this by avoiding postures that go against the downward movement (like upside-down poses), and by making our practice more gentle.

More on how to adapt your yoga practice during your period in this article: When the period flows: yoga or no yoga?

And now, here’s the number one posture that ticks all the boxes: Queen’s Pose!

What is Queen’s Pose in yoga?

A Pose Fit for Queens: Supta Baddha Konasana, Reclined Bound Angle Pose or Butterfly Posture

Let’s first set the record straight. Queen’s pose is not a classic asana name! In fact, in classical yoga, the pose considered to be the Queen of Asanas is Shoulderstand (Sarvangasana or Salamba Sarvangasana), and the King of Asanas is Head Stand or Sirsasana.

But Queen’s Pose has so many benefits when you are on your menstrual cycle that it deserves the royal title. And you deserve to be the Queen of yourself!

The pose’s Sanskrit name is Supta Badha Konasana, or Reclined Bound Angle Pose. You may also be familiar with another name for this asana: Reclined Butterfly Pose.

How to do Supine Bound Angle Pose or Queen’s Pose?

Supta Baddha Konasana with bolster
Queen’s Pose – with bolster

Queen’s Pose can be done with or without a bolster. But for extra cushy comfort, I highly recommend a bolster, like in the picture.

So let’s do it! Here are the steps for Supta Baddha Konasana, Supine or Reclined Bound Angle Pose:

  • Sit on the floor (or on folded blankets)
  • Place a bolster lengthwise behind you.
  • For added comfort, you can place a folded blanket behind your head.
  • Place the soles of your feet together (they do not have to touch completely)
  • Release your thighs and knees to the sides
  • Using your hands, lie your back down on the bolster
  • Place 2 yoga blocks as supports under your thighs or knees if it feels tight inside your thigh
  • Stay for a few minutes, or up to 10 or 15mn.

If you’d rather do Queen’s Pose without a bolster, here’s how you can set up with a blanket rolled under your neck:

Supta Baddha Konasana

To come back:

  • Bring your knees together with your hands
  • Turn on your side and come back to sit

What are the benefits of Queen’s Pose, Reclined Bound Angle Pose?

Queen’s Pose, or Reclined Butterfly has many benefits:

  • It relaxes the lower abdomen.
  • It encourages deep breathing.
  • By relaxing the inner thighs and by extension the pelvic floor and the lower abdomen, the pose also helps relax the organs which work more during the menstrual cycle.
  • As it is a supine or reclined posture, it helps to relax the entire body, and invites us to prolong the moment of relaxation, because it is so good!
  • And beyond the physical benefits, Supta Baddha Konasana, Queen’s Pose, teaches us to take care of ourselves during the flow phase of the menstrual cycle.
    This is a key moment during which we may feel more tired, but also more open to introspection and intuition. This is very important too!

Not 100% comfortable when in the pose? Below are tips for doing Queen’s Pose, hum… well… like a Queen!

Best tips for Supta Baddha Konasana

1. Lower back or sacrum are sensitive:

  • Move your buttocks away from the bolster
  • Or sit on a folded blanket

2. Inner thighs feel tight:

  • Place 1 folded blanket or yoga block under each thigh to support the leg.
Supta Baddha Konasana with blocks under the thighs

3. Pain or tension in the neck pain in Supta Baddha Konasana:

  • Place a folded blanket under your head, on the end of the bolster, like a pillow

4. To help your body relax

  • Try covering your eyes with an eye pillow or an eye mask.
    Both help to soothe the body and mind by blocking out light. The eye pillow also adds a nice grounding weight on the eye area, helping soften and relax the eyes.

Contraindications of Supta Baddha Konasana

Are you injured in your knees, pelvis or inner thighs? You may think Queen’s Pose is better avoided. But before you ditch the pose completely, try yoga props as support. Props are your friends: don’t skimp on them!

Try the tips listed above :

  • Place yoga blocks or as many folded blankets as needed under the thighs to reduce tension in the inner thighs.
  • Use folded blankets under the buttocks to relieve low back tension, or under the head, to relieve neck tension.

Most often than not, Queen’s Pose is accessible to everyone, with the appropriate supports.

And, if despite the tips and yogic accessories, Queen’s Pose is painful for you, it’s also OK to stop!

In conclusion, the next time you’re on your flow, bring on Queen’s Pose.

The Queen of the Inner Worlds awaits! This is her prescription: do one Queen’s Pose, Supta Baddha Konasana daily when on your period, especially for the first few days.

And you may even want to keep it up every other day of the month to rest and recharge your batteries!

More articles on the menstrual cycle:

Nettle tortilla easy recipe

Nettle Tortillas Recipe

Elevate your homemade tortillas with nettle, the little stinging plant with a big personality! You may not want to get up close and personal with nettle on hikes, but here’s a nettle tortilla recipe that’ll change your mind. Nettle tortillas are easy to make and delicious.

And the best part? They can be stuffed with everyone’s favorite filling, from classic pulled meat and beans to taco-style tempeh with lettuce and even banana and peanut butter! 

Nettle’s nutritional benefits

Drawing of nettle by German botanist Otto Wilhelm Thomé 1885 from wiki commons

Beneath stinging nettle’s (Urtica dioica) or burning nettle’s (Urtica urens) stinging hairs lies a powerhouse of herbal nutrition.
Nettle is known for its high mineral content (with calcium, potassium, magnesium, iron and silica in particular), and vitamins C, B2, B5, K and E. This makes it an ally for those with heavy menstruation or who are at risk of anemia. Nathalie Babazadeh, herbalist, acupuncturist and co-founder of Artemis Therapeutics, also shares that nettles are beneficial for the hair and skin, thanks to their high iron, silica and vitamin content.

Nettles are also known for their purifying properties. “They are a liver herb, an alterative, and are helpful to alleviate seasonal allergies”, says Babazadeh, who formulated Lucidia, Artemis Therapeutics’ best-selling anti-allergy capsule specifically with this herb. Nettle is hence often used in herbalism for gentle detoxification, and for liver, kidney and blood concerns.

Therefore it is hardly surprising that nettle is part of the traditional pharmacopoeia in many places around the world. Its use dates back to the ancient Egyptians and Greeks – if not even further back in time. They used nettle as a diuretic and for respiratory ailments.

In Ayurveda and Chinese Traditional Medicine, nettle is also prescribed for its detoxifying and tonic actions, as well as for respiratory, kidney, liver, prostate and skin issues.

Nettle in the kitchen

Food is medicine!

This is why nettle is also at the heart of many recipes. Usually cooked like spinach, nettle tickles the taste buds in cream of nettle soup, Armenian nettle soup, savory pies and pastries, nettle pesto and more!

One of my favorite ways of consuming nettle is the humble and grounding nettle tea! I love its earthy and green taste.

However, kids don’t just live off witch’s herbal teas (or do they?). So I had to find another way for them to eat their prickly veggie. And I am delighted to share with you today’s Nettle Tortilla recipe! My kids love the process (and the end result). They roll the dough balls, squish them in the tortilla press, and fill the tortillas with what they fancy. Win!

(They work well without kids involved too)

Nettle Tortilla Recipe

Take your regular tortillas to the next level with dried nettle.

– 375g or 3 cups of flour of your choice: masa harina (masa flour, traditional tortilla corn flour), wheat flour, or your own mix of corn-wheat or other flour

– 300 ml or 1 cup of warm water

– 1 teaspoon of baking powder

– 1 teaspoon of salt

– 100ml or 1/3 cup of olive oil

– 2 tablespoons dried nettle crushed / powder

Nettle Tortilla Recipe: method

  • Combine flour, baking powder, salt and dried nettle
  • Add olive oil and lukewarm water. Mix
  • Form 16 or so small dough balls:
Nettle Tortilla dough balls
  • Leave to rest for around 30 minutes
  • Form the tortillas. I use a tortilla press, but the good old floured rolling pin works just fine.
    Using baking paper helps the keep the tortillas from sticking to the press or the rolling pin.
Tortilla press and homemade nettle tortillas recipe
  • Cook the tortillas in a pan, a few minutes on each side.
  • Keep them warm on a plate covered with a clean cloth.
Homemade Nettle tortillas with tortilla press
  • Enjoy rolled up with your favorite garnish: minced meat, finely sliced chicken or crumbled tempeh, red or black beans, cheese, diced tomatoes, avocado, guacamole, spicy sauce, ham, lettuce, fresh cream, onions…!

Note: if you are using fresh nettle, handle with gloves and boil or blanch the nettle in boiling water for under a minute to neutralize the sting. Reduce the quantity of water in the recipe, as the blanched nettles are not dried!

Who’s the sting(k)ing good chef? Tis you, and nettle of course!

Nettle tortilla recipe
Yoga for stage fright

Yoga for stage fright

Do you suffer from stage or public speaking fright? You have perfected your performance or your speech. And now you’re about to step on stage. But suddenly you are paralyzed, your heart is racing and your palms dripping in sweat. It’s the dreaded stage fright! The good news is that yoga can help! Here are 5 ways yoga helps manage stage fright.

What is stage fright?

Stage fright shows up in different ways in different people. However, there are many common expressions. One often experiences a higher heart rate and shallow breathing. Some sweat profusely, or suddenly feel cold or hot. Others have knots in their stomachs, or throats, or legs that go soft. Sometimes, we feel all that at the same time!

Basically, stage fright is a very strong or exaggerated response to the stress of an impending event. And it turns out, managing stress is one of yoga’s benefits!

How does yoga help manage stress and stage fright?

Yoga’s effect on breath and heart rates

In yoga asana, we focus on breathing deeply and smoothly. And breath is precisely one of the keys to managing stress and stage fright.

Why? Because our nervous system is closely linked to the rhythms of the breath and the heart.
When we are feeling stressed out, our heart speeds up, our blood pressure increases and our breath becomes fast and shallow.
On the other hand, when we’re at peace and safe, our body relaxes, heart and breathing rates slow down, and our blood pressure drops.

The good news is that we can directly reduce stress and stage fright by working on… the breath! And this is very efficient, even without being a longtime yogi. (and even without being a yogi at all!).

Benefits of a regular yoga practice on stress management

However, as a yogini for over half of my life, I *must* share the benefits of regular practice on managing stage fright!


So here are the benefits:
From a physiological perspective, regular yoga practice improves the body’s ability to respond to changing heart rates. These rhythm amplitudes are called Heart Rate Variability.

When we are under stress, breathing accelerates and the heart beats faster. With a regular yoga practice, our heart is accustomed to handling these differences in rhythm better, and can return to a slower rhythm more quickly. This is true during the yoga session itself, but also off the mat. With regular practice, yoga helps the heart and breath calm down more easily. Hence, stress becomes easier to manage.

Additionally, beyond the benefits on the breath and the heart, the practice of yoga helps us put unpleasant moments of life into perspective. Is the moment as unpleasant as we make it? Can we keep our cool? Will this moment pass?

Yoga to manage stage fright

So concretely, how can yoga help manage stage fright?

1- Set up a regular yoga practice

OK, let’s start with the most obvious. A regular practice of yoga, meditation and pranayama helps to manage daily and exceptional stresses, such as stage fright. The more regular the practice, the more a calm body and mind come naturally, on and off stage.

2- Lion’s Breath to Release excess stress and prepare your voice

Lion’s Breath comes from Simhasana, Lion’s Pose.

Lion's Breath for stress management and stage fright
Open up and say “HAAA”! Meet my tongue and I with a ferocious stone lion in Angkor, Cambodia

How to practice Lion’s Breath:

  • Stand or sit backstage. Take a deep breath in.
  • On the exhale sound “HAAAAAA”. Open your mouth wide, roll your eyes, and stick your tongue out as much as possible, as if you want to touch your chin!
  • And then breathe in and repeat: “HAAAA” like the roar of the lion.
  • Continue for 1-2 minutes, or 5-10 full breaths.

Lion’s Breath helps release the neck and face muscles, as well as the tongue. Making the sound HAAAA helps release the throat and prepare to speak with the poise of a lion or lioness!

3- Deep breaths to quickly calm down

The breath is directly linked to the nervous system. Acting on the breath allows you to act directly on the physical effects of stress.

Deep breaths now!

Deep breathing for stress management and stage fright

How to practice long deep breaths :

  • Stand or sit, in your dressing room or in your bubble amidst the excitement behind the scenes.
  • Take long and deep breaths.
  • Place your hands on your stomach. Breathe in the belly, in the rib cage. Let each big inhale fill the belly, the rib cage. Let each exhalation empty without forcing.
  • Focus on this movement of the breath going in and out. This concentration will help you “empty” your mind. Repeat for 2-3 minutes, or 10-20 full breaths.

Taking long, deep and smooth breaths directly and effectively calms the nervous system. We instantly (or nearly) feel more relaxed and our heart rate slows down.

4- Spray lavender essential oil

Use the potent magic of smells and perfumes! Smells bypass the barriers of the rational mind. You’ll relax “in spite of” yourself!

How to use essential oils to manage stress:

  • Choose an essential oil that appeals to you and has relaxing characteristics. Some suggestions that I personally like include Lavender, Ylang-ylang, Bergamot, Petitgrain, Palmarosa…
  • Dilute a few drops in a bottle of water with a spray nozzle, and shake before spraying around you.
  • Or, in a simpler version: pour a few drops into a tissue and breathe deeply.

More on sacred plants to purify a space in this article.

Using essential oils for stress management and stage fright
Inhale calming essential oils for stress relief

5- Visualize your perfect performance

Visualization is a powerful tool. Let’s apply it to stage fright, performing and stress management!

How to use visualizations to manage stage fright:

  • Visualize yourself coming on stage with confidence, ready to give joy to the audience, ready to share your important message or teaching.
  • Visualize your performance. See yourself from start to finish (fast-tracked of course!), relaxed, confident, happy to be there, embodied by your mission.
  • And visualize your exit, satisfied with your performance, your speech, your course.
Meditating girl cartoon by fissosworld.com

With these 5 yoga tips to help you manage stage fright and stressful moments in life, you’re ready to give the best show ever!

Lights, camera, action !

yoga poses counter sitting all day

Sit all day? Do these 3 Yoga Poses to counter sitting for a long time

Sitting all day? Feeling like you have fused with your desk chair or your couch? Sitting all day can cause a lots of not-so-fun physical and mental issues. Back and hip pain are just one example. So, here are 3 Yoga Poses for the hips and lower back to counter the effects of sitting all day.

What are the health risks of sitting all day?

When we sit for prolonged periods of time, what happens? Here are the effects of sitting all day on the body and the mind:

  • Prolonged sitting shortens the hip flexor muscles (the ones at the front of hip, at the top of the front thigh)
  • It also weakens the muscles of the legs and torso
  • Can lead to postural and spine misalignment, because let’s face it, it’s hard to stay seated nice and tall all day
  • May also lead to stiffness in the shoulders and neck, especially if we’re leaning over a screen or desk
  • Also causes poor circulation in the lower body. This means blood and lymph end up stagnating in the pelvis, legs, and feet.

Many studies also show that sitting for long periods in a chair increases the risk of diabetes, cardiovascular problems and weight gain. Prolonged sitting may also lead to greater risks of developing depression, dementia or cancer… Wow. And this is true for other types of prolonged sitting, like driving.

(yikes that’s a lot! So let’s pause and stand up for a few moments.
OK we can sit down again – if we dare!)

Today we’ll focus on what happens to the hips and lower back when we sit all the time. And more importantly, let’s see what yoga poses you can do to help balance the effects of prolonged sitting!

Sitting all day? Do these 3 yoga poses:

A little goes a long way! Doing these 3 yoga poses at break times can really make a difference.

1- Yoga to counter sitting all day: Anjaneyasana, Crescent Pose

Sitting in a chair for long periods of time shortens the hip flexors, especially the iliopsoas. The hip flexors are the muscles at the front top of the thigh.

Think about it: when we are standing, the angle between the thighs and the torso is 180 degrees (a straight line). But when we are sitting, this angle is about 90 degrees! Talk about a lot less… No wonder sitting shortens the hip flexors over time!

How can yoga help?

Practice: Anjaneyasana, Crescent Pose:

Crescent pose to counter sitting all day by Yes Yoga Be Well

Benefits of Crescent Pose, Anjaneyasana:

  • Stretches the hip flexors and quadriceps (thigh muscles),
  • Stabilizes the torso,
  • Strengthens the muscles of the torso and legs.

For more core and leg strengthening, you can also do Crescent Pose with your knee off the floor:

Crescent pose to counter sitting all day by Yes Yoga Be Well

2- Counter sitting all day with Prasarita Padottanana or Wide Leg Forward Fold

Sitting all day in a chair very often affects posture. Yes, keeping your back and neck long and the curves of your spine aligned for hours is no easy feat! Add craning our necks or leaning over a laptop (or a phone), and what do we get? A posture that’s out of whack and (with time) pain in the neck, shoulders and back.

How can yoga help?

Practice: Prasarita Padottanasana, Wide Leg Forward Fold:

Benefits of Prasarita Padottanasana, Wide Leg Forward Fold:

  • Stretches the back and helps decompress the lumbar spine (lower back) and cervical spine (neck)
  • Stretches the hamstrings (the muscles at the back of the legs)
  • Helps calm the mind and change perspective! That makes Prasarita Padottanasana a perfect pose for a short mental break too!

3- Yoga to counter sitting all day: Baddha Konasana, Cobbler’s Pose or Butterfly Pose

Spending extended periods sitting in a chair often creates tension and poor circulation in the pelvis and hips. This is even more acute if your chair seat is too hard, leans back or is shallow.

How can yoga relax the hips and improve blood circulation in the pelvis?

Practice: Baddha Konasana, Cobbler’s Pose or Butterfly Pose:

do yoga posture Baddha Konasana if you sit all day

The benefits of Baddha Konasana, Butterfly or Cobbler’s Pose:

  • Stretches the hips,
  • Stretches the adductors (the muscles on the inside of the legs)
  • Relaxes the pelvic floor
  • Increases blood circulation in the pelvis

For more intense hip stretching, here is Baby Grasshopper Pose and Grasshopper Pose!

And so there you have it! Three simple yoga poses that pack a punch to counter the effect of sitting all day! Also remember that simply standing and moving regularly throughout the day will make a huge difference.  You don’t need to run a half marathon between each report and meeting. Just move a little, every 20-30 minutes. Get up, stretch, breathe and do these 3 yoga postures!

That’s it for me! I’m standing up now. What about  you?

Here’s another mini yoga sequence to do over break time : 3 yoga poses for Energy!

And if my articles are useful, helpful or simply delight you, and you wish to support my writing, you can buy me a tea on Buy Me a Coffee

Inspirations: How to love yourself and embrace new perspectives with Julie Mallari from Rainbows Are Circles

Today I’m meeting the sparkly Julie Mallari from Rainbows Are Circles.

Julie is the creator and host of the magical podcast Rainbows Are Circles. Long ago, Julie worked in a healthcare job that didn’t fulfill her. She shares with us how wanting to cultivate a truly loving relationship with herself lead her to ditch that career and start exploring many different practices.

Today, Julie is a a yoga and meditation teacher, Reiki practitioner, flight attendant and Polynesian dancer. She brings these together, with curiosity, fun, and more, in her delightful podcast, Rainbows Are Circles.

Her playful words and magical guests empower listeners to let go of expectations. She invites your curiosity to open up and let you to soar to new perspectives.

And, hey, who knows what rainbows you may find up there?

Sophie from Yes Yoga Be Well: Who are you Julie? What is the medicine you bring to the world?

Julie Mallari: I help people develop healthy, loving, authentic relationships with themselves.

The most important relationship we will ever have is the one with ourselves. Yet so many of us, including myself, have a very critical inner voice that can be very unkind. 

Over time, I have learned to cultivate a supportive and loving relationship with myself. I experiment with a variety of tools, and I practice daily. I love sharing these tools with others through my workshops and podcast. 

And I also bring the magic of curiosity, playfulness, and perspective through my podcast 🙂 

Julie Mallari creator and host at Rainbows Are Circles
Julie Mallari, creator and host of Rainbows Are Circles

S/YYBW: What brought you to create Rainbows are Circles, your delightfully magical podcast? Why “Rainbows are Circles” – are they really circles? What is Rainbows are Circles about?

J.M: The name “rainbows are circles” came about on my first trip to the magical island of Kauai, Hawaii. I was on a helicopter tour, viewing the island from above. I saw a rainbow ahead and noticed that it was a circle – not an arc! “Rainbows are circles?!” I exclaimed. We flew through the center of the rainbow. It shimmered as we passed. 

I couldn’t believe it. My whole life I thought I knew rainbows. But only when I saw it from a different perspective – high in the sky! – was I able to see that they are full circles. Rainbows didn’t change. My perspective of them did. 

That’s what this podcast is about. How can we embrace new perspectives to view life, people, and obstacles in a new way? What happens to our experience when we are habitually curious? When we’re willing to listen to people who have different opinions? When we step out of our limited mindsets and open to change? 

Instead of assuming “astrology doesn’t really work” or “witches are evil” what if we said “I wonder how astrology works?” or “Why does the word ‘witch’ have negative connotations?” 

What can we learn when we stop judging and assuming, and start getting curious?

S/YYBW: I love that. I often find it is easy to say “let go of assumptions”, but it’s not always as easy right? 
Through your guests, we are treated to a wonderful mix of inner work practices (personal empowerment, self-love…), AND other more “outer” practices. I’m thinking “outer” for  episodes that share incredible life stories, or talk about casting spells, nurturing relationships… Do you want to share more about this magical mix? How do inner and outer practices come together for you? Is this the key to releasing judgments?

J.M: What an interesting question. I think inner and outer practices are one and the same. Our outer world is a reflection of our inner world. When we work on our inner world – loving ourselves, examining our beliefs – this affects what we create in our reality (the relationships we have, the experiences we manifest). 

When we nurture a relationship, we are also nurturing ourselves, and when we cast a spell in the outer world with a candle and intention (to increase self-love for example), we are changing something within ourselves. They reflect each other.

But changing my outer world begins with changing my inner world (my beliefs). It begins on the inside. 

Our outer world is a reflection of our inner world. When we work on our inner world – loving ourselves, examining our beliefs – this affects what we create in our reality

Julie Mallari

S/ YYBW: You also are a Polynesian dancer and a yoga teacher. What space do movement practices have – for you? in your podcast?

J.M: Movement helps me to connect to my body. My body is the physical vessel that moves me through life. When I am not moving and exercising regularly, I feel unbalanced. My energy goes into my head, my thoughts, over-analyzing, worrying. When I connect with my body, I connect to my emotions, to the present moment, to my intuition. I feel better and I receive insights and guidance when I connect with my body. 

Just today, I was in the park exercising and practicing a beautiful qi-gong sequence that I learned from my friend Nathalie from Bliss Dog School of Consciousness. I was looking at the sky, the leaves blowing in the wind. I felt my body, I breathed deeper. In that moment, I felt joyful, and inspiring thoughts came to me. 

Yesterday I woke up late and stayed inside for most of the day. I felt sluggish, tired and “down.” I felt unproductive and it seemed I didn’t have enough time. 

When I notice the benefits of movement, I am inspired to do it more. But it takes experimenting and observing. 

I haven’t brought many movement practices into my podcast, but this is a great idea. Thanks for  the insight!

S/YYBW: I’m excited to hear what you come up with!
How do you meet all the magical guests on your podcast?

J.M: Most of my guests are my teachers! I may have taken their classes, workshops, or read their books, and was transformed by their work in some way.

Other times, people reach out to be a guest on my podcast. When I am inspired by a person and I can feel their passion, I am honored to have them.

S/YYBW: I also love that you are also experimenting with shorter episodes, like your guided tea ritual, where YOU share a practice or insight. What are the invitations for your listeners with these short and sweet offerings?

J.M: These shorter episodes came about partially due to time constraints, and also because I realized that I had my own magic to share with listeners!

Interviewing and editing an hour-long podcast is very time consuming, especially at first when I was obsessed with making everything “perfect”. So I’m trying out some shorter episodes, and editing less. I’m still figuring out the best mix and flow. I do enjoy interviewing, so I’d like to get back into that soon. But I need to streamline my process, or hire an editor, so it’s not so time-consuming.

S/YYBW: And would you like to share a practice with us today?

J.M: I’d love to invite listeners to experience the Guided Relaxation for Self-Care on my recent podcast episode #31 🙂 It’s a lovely way to wind down and connect with our inner knowing.

Rainbows Are Circles Podcast by Julie Mallari
Guided Relaxation for Self-Care by Rainbows Are Circles’ Julie Mallari

S/YYBW: Thank you so much for that.
Is there anything else you want to talk about that is close to your heart?

J.M: First of all, thank you for the interview! It really helped me to reflect on my journey and my beliefs. It also helped me recognize all the progress I’ve made and the beautiful things I’ve co-created with my guests. Sometimes we forget to honor ourselves, don’t we?

Secondly, I’d like to say that the main thing I’m working on right now is honoring where I’m at and cultivating self-compassion and self-love.

So if any readers are interested in attending a workshop on this important topic, please reach out and I will keep you updated! Email me at juliemallari at gmail.com.

S/YYBW: Where can we find you, your podcast and your other offerings?

Rainbows Are Circles Podcast by Julie Mallari
Listen to Rainbows Are Circles Podcast to open to a life of wonder and magic!

Thank you so much Julie for sharing your magic with us today!

And if my articles are useful, helpful or simply delight you, and you wish to support my writing, you can buy me a tea on Buy Me a Coffee

Meet more magical people

Valerie Duliere Forest Baths Brussels

Inspirations: Forest baths with Valérie Dulière, Forest Therapy Guide

Today, I’m welcoming Valérie Dulière, who shares her love for Shinrin Yoku, or Forest Bathing!

Valérie is a Doctor in Physics, and leads an active life as a researcher, mom to 2 teenagers and Forest Therapy Guide.

Through Sharing Yoku, she offers forest baths. Forest baths are immersions in Nature, and help increase well-being and relaxation. They also bring the simple joy of reconnecting with the forest, Nature – and with ourselves! Because as human beings, we too are part of Nature, aren’t we?

Ready to discover Shinrin yoku? Let Valérie, a true forest elf, be our guide and mediator between the forest and us. She shares the science and magic behind this practice. Follow her from Japan to Brussels where she lives, and all the way to you!

Let’s take a deep breath. And let the forest open up to us.

Valérie Dulière, Forest Therapy Walk Guide in Brussels
Valérie Dulière, Forest Therapy Walk Guide in Brussels

Sophie / Yes Yoga Be Well: Welcome Valérie! Tell us about you. What is the medicine you bring to the world?

Valérie Dulière: I am a 44 year old Belgian and mother of 2 teenagers. I am also a Shinrin-Yoku guide and a doctor in Physics. I like to dance, read and spend time in the forest.

The medicine that I am trying to bring to the world took a first turn 20 years ago when I embarked on scientific research. I already wanted to serve Nature that I felt was suffering. I worked on environmental issues, developing and using digital programs to model natural systems such as the atmosphere or marine ecosystems.

The work is captivating but very demanding, especially mentally.

Recently, I felt the need to disconnect from my computer and reconnect with nature. Sensing that a scientific message, even prepared with a lot of love and neurons, was not always enough to change things (or in any case, not fast enough for my taste), I wanted to explore a less mental, more heart-centered message. I wanted to offer people the opportunity to reconnect with nature by creating a space where it is possible to rest and get out of the daily frenzy, a space that allows you to reconnect with yourself, through nature. I have the intuition that it could help solve a lot of problems on many levels. So I’m at another turning point in my life…

The medicine that I wish to bring today is a complementary medicine or rather a practice known as Shinrin Yoku (or forest bathing, or forest therapeutic walk) and adapted to our Western cultures. It is a low-tech practice, accessible to all, simple and effective. It can be practiced from anywhere, although the ideal is to practice it in a natural environment such as a forest, a park, a seaside or a garden. It is practiced alone or in a group. The practice of forest bathing offers a kind of “timeless” experience during which the possibilities of encounter with oneself, healing and growth are enhanced. The benefits are observed at physiological, psychological and cognitive levels. Some also say that this practice would benefit the nature around us. That’s a lot of great points!

S/YYBW: Yes! Healing, growth, meeting our higher selves, wow. To those who are skeptical, what can you offer?

V.D: The benefits are numerous – and proven scientifically, here are a few examples:

Studies (Lee et al. 2015) have shown that after just one forest therapy session, the symptoms of depression are significantly improved. Forest therapy also seems improves mental health and decreases anxiety levels (Kotera et al, 2020).  In another study, the level of salivary cortisol, a biomarker of stress, was shown to also reduce (Antonelli et al. 2019). Also, Chia Pin et al. (2020) showed that forest therapy increases creativity and positive emotions and decreases negative emotions.

And here are more numbers. People spending at least 120 minutes each week in nature are 59% more likely to feel healthy and 23% more likely to experience well-being than others, according to White et al. (2019).  Furthermore, it seems that the simple fact of being in a natural environment considerably improves vitality and therefore performance (Ryan et al. 2021). Connecting to nature was also shown to restore attention and concentration by 57% and improve emotional well-being by 37% (Pasananen et al. 2017).

During the forest baths that I guide, I also like to offer listening and sharing circles. These help to decrease anxiety, and to engage in deeper introspection which allows for greater self-awareness and leads to a more positive overall attitude.

S/YYBW: And what is forest bathing for you?

V.D: Forest bathing, for me, is a moment of bonding with the forest. It’s also a time when I can slow down, pause my mind, awaken my senses and reconnect with myself. It’s a moment of freedom, like a real breath of fresh air. It is a space in which I experience what I have to experience, feel what I have to feel. Forest bathing is also a time when I can relearn how to take the time and be in awe.

Hand touching moss in forest bath
Awakening the senses with Forest bathing

S/YYBW: How did you discover this practice? What does Shinrin Yoku mean?

V.D: I stumbled upon forest bathing a little by chance… even though I think I had been called to it for a long time.

At that point, I would cycle to work, and I passed by the Parc du Cinquantenaire to go to the Museum of Natural Sciences where I work as a researcher. I had gone through a few challenging events. Even hanging out with friends could not shake off the heaviness. Gradually, I realized that going through this park made me feel good. I found that in a way, it calmed me down and invigorated me. I then began to spend more and more time there. I meditated there, observed the trees and sometimes even timidly touched them. The Parc du Cinquantenaire is right in the center of Brussels, so I had my little trick… I would lean against a tree and pretended to be looking at my phone. I had the distinct impression that this park rejuvenated me. If I was sad or angry, spending a few minutes in this park calmed me down. Vice versa, if I was hyper-enthusiastic following some good news, my visit to the park brought me back to earth.

My scientific mind quickly wanted to know more and one thing lead to another. I came across a book that described the Japanese practice of Shinrin Yoku. In Japanese, Shinrin means “bath” and Yoku means “forest”. This practice of forest bathing has existed since the 1980s, with supporting scientific studies. This reassured my Cartesian mind and the following year, I enrolled in the ANFT (Association of Nature and Forest Therapy)‘s program to become a guide. Shortly after, I launched my forest baths under the name “Sharing Yoku”, a play on the words “Shinrin Yoku” and my desire to share my love of the forest.

S/YYBW: What is the difference between walking alone in nature, and doing a forest therapy walk with a guide?

V.D: Walking alone in nature is already beneficial for your health!

As for doing it with or without a guide, I like the analogy of yoga. Walking in the forest would be like lying on a yoga mat. It can already be beneficial for many people! Taking a forest bath with a certified guide is like doing yoga with a yoga teacher. It all depends on what you are looking for, and if you are ready to let go and let yourself be guided.

Forest Baths in Brussels with Valérie Dulière
Sharing at the end of a forest bath

S/YYBW: On your website, you talk about “classic” forest bathing and ecopsychology. Can you share more about this?

V.D: I am not an expert in ecopsychology, but let’s say that ecopsychology is a field that combines ecology with psychology and which aims to develop a sustainable relationship between humans and their environment. It aims to strengthen the emotional bond between humans and the living world that surrounds them. Strengthening this link is also one of the objectives of those who developed the method on which I base my practice of forest bathing.

For me, I therefore see forest bathing as a practice or method of care that stems, among other things, from ecopsychology. Moreover, in my approach to forest bathing, the living world that surrounds us plays an important role since it is considered a partner in the process.

I confess that after having reactivated my emotional link with Nature during my training as a guide, I opened my fridge and I wondered if I was going to be able to eat lettuce again one day. I assure you, I do today.

What has changed is that I choose it and savor it differently.

S/YYBW: From lettuce to forest, what a beautiful invitation to rekindle our relationship to Nature. What goes on during a forest bath with you?

V.D: A forest bath with me is a live experience. It is a sensory immersion that lasts between 2 and 3 hours. We usually meet in a forest or in a park. I guide groups of 2-10 people in person or remotely. Forest bathing comes in the form of gentle activities which slow down the mind and awaken our senses. I invite the participants to listen to each other and to adapt the activities if they feel the need, all with respect for themselves, the other participants and the place that welcomes us. After each activity, we meet in a circle and those who wish have the opportunity to share.

The experience of forest bathing is different for everyone and can vary from bath to bath. Some may have relived childhood feelings, others may have welcomed unfinished mourning or may have released pent-up emotions. Each bath is a kind of surprise gift. Overall however, participants say they feel more relaxed and serene after a bath.

S/YYBW: Do you have a favorite season? A favorite type of forest? A favorite time of day for forest bathing?

V.D: What I love are precisely the changes of season, weather and light. It is as if each time, I discover the forest from a new angle.

I love winter mornings and the crunchy sound of frozen grass under my feet. I also love when the first rays of the sun turn the dampness of the ground into a white veil that rises in the wind. In the spring, I like discovering young shoots, listening to the sap rising in the trees. I love the smell of mushrooms and humus in the fall and feeling the sun on my skin in the summer…

Forest and sky

S/YYBW: I also really like your different offers that seem to include as many people as possible. Would you like to share more?

V.D: It’s true that I try to include as many people as possible. I have the feeling that everyone, regardless of their situation or background, benefits from a forest bath. Even the forest benefits from it!

My offers also undoubtedly reflect the stages of life where forest bathing has or would have helped me.

I also recently co-guided a forest bath for foreigners with difficult living circumstances in Brussels. It was intense and rich. Everyone went home more serene, more peaceful, with their eyes full of stars and their hearts full of sunshine.

S/YYBW: You said that your medicine is to bring a more heart-centered approach to Nature. It sounds like this experience with the foreigner group is exactly aligned with this…

V.D: I have quite a few anecdotes and the last one, without doubt one of the most striking for me, is this forest bath that I co-guided with my friend Donatienne. It was for a group of immigrants who live in Brussels and who take part in an insertion program with the non-profit organization MOVE.

It was one of the first days of spring, with a beautiful low sun, and blooming cherry trees. There were about ten participants, mainly from Libya, Syria, Afghanistan, Guinea and Morocco. Until then, I had mainly guided privileged people, at least privileged from a material point of view. And here, we were with people who had to leave their country sometimes with deep trauma, people who did not know each other and who did not speak our language! The challenge was daunting. We put all our heart into it, determined that they benefit from what the forest had for them that day.

At the end of the forest bath, we were preparing the tea ceremony. I took out my small bag of almonds and other dried fruits. And then several participants also opened their bags and brought out huge dishes of all kinds of specialties from their country. The tea ceremony turned into a real feast, shared with park rangers who were passing by!

That day, I thought I was mainly there to open doors and to give. Instead, I received a whole lot more…

S/YYBW: My heart feels so warm and fuzzy just hearing your story.
You also guide women’s groups. What is special about guiding a group of women in a forest bath?

V.D: My experience with women’s groups is that pretty quickly a spirit of sisterhood sets in. I really like to see how the shares often echo each other, and how the words of one suddenly illuminate the experience of another.

I also feel that more than ever, women need caring spaces and opportunities to reconnect with nature and their own nature. Some women would like to get closer to the forest and do not dare to venture there alone, so guided forest bathing can be a solution.

S/YYBW: Thank you for all this. Is there anything else you want to share?

V.D: I would also like to say that the ANFT uses the term “Forest therapy walk”. I am not strictly speaking a therapist. In my way of practicing forest bathing, the forest plays the role of therapist. As a guide, I am here to frame and open doors that will offer participants the opportunity to get in touch with their personal therapist -the forest! For this, I use a standard sequence, a simple and open specific language, as well as the group process.

If you are a psychologist, social worker, educator, teacher, etc. and you want to give such an experience to those under your care, I would love to hear from you!

S/YYBW: Thank you Valerie! Where can we find you and your offerings, in person in Brussels or remotely, in English and in French?

V.D: You will find the next scheduled dates on my website sharingyoku.com. I offer Forest Baths in French and in English. I also organize forest baths on request, so be in touch!

Thank you Valérie!

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Forest baths in Brussels
Come experience forest bathing with Valérie in Brussels