Your nervous system
needs to rest.
A 19-minute Kundalini Yoga practice to release stress and move into rest mode.
Your practice is ready
You can do this before bed, in the middle of the day, or any time your system needs to come down.
What's happening
Your body is in transition.
Learn to understand it to feel like yourself again.
Waking up at 3am for no reason. A mind that won't stop even when you're exhausted. That wired-but-tired feeling that follows you through the day.
This isn't a character flaw or burnout — it's physiology. During perimenopause and menopause, fluctuating hormones disrupt the body's natural cortisol rhythm. Cortisol levels that should be dropping at night keep running high, keeping your system on alert when it most needs to recover.
The good news: the body responds fast when you give it the right signal. This practice is that signal.
Stimulates the vagus nerve
The vagus nerve is the main pathway of your parasympathetic nervous system — the one responsible for rest, digestion, and recovery. When you stimulate it intentionally, you're telling your body: the threat is over. It's safe to rest.
Breath, movement, and sound
This is not a stretching class. The techniques in this practice — specific breathwork, movement patterns, and sound — work directly on the nervous system in ways that general yoga does not.
Inside the practice
Three elements, one intention
Moving your system from alert to at ease.
Breathwork
Specific pranayama patterns that directly activate the parasympathetic response. Longer exhales signal safety to the brain and slow the heart rate.
Gentle movement
Kriya sequences that release physical tension held in the body after periods of sustained stress. No intensity. No performance.
Mantra & stillness
Sound as medicine. A closing meditation that anchors your system in the present and cultivates a felt sense of peace. Sat Nam.
From Daniela
Daniela · Co-founder, Imagine Yoga Academy
I recorded this practice because I know this feeling. And I know how little we talk about what actually causes it.
If you're in perimenopause or menopause and your sleep is broken, your mind is running, and you feel like your body is working against you — it isn't. It's doing exactly what a nervous system under hormonal pressure does. The problem is we were never taught how to work with it.
This practice is 19 minutes. Take it today, see how your body responds, and trust what you notice.
A big hug, Daniela.
Ready to go deeper?
Back to Balance
This practice is one piece of a larger approach. Back to Balance is our programme for women navigating perimenopause and menopause — understanding what's happening in your body and learning practical ways to sustain yourself through it.
We start May 25th. Registrations are open.
What the programme covers
- The hormonal shifts of perimenopause and what they actually mean
- Nervous system regulation through Kundalini Yoga and breathwork
- Sleep, cortisol rhythms, and how to work with your body clock
- Practical tools you can use every day, not just in class
- A community of women going through the same transition
- Live sessions with Daniela, plus lifetime access to recordings
