Yoga for Every Stage of Womanhood
From menstrual discomfort to pregnancy, childbirth, postpartum recovery, and menopause—discover yoga that meets you where you are, in every season of life.
Your body has carried you through so much.
It has experienced hormonal shifts, physical changes, new challenges, and moments when you may not have recognized the person looking back at you in the mirror.
And through all those changes, you've probably asked yourself:
Is this normal? Why doesn't my body move the way it used to? What can I do to feel more comfortable, strong, and confident again?
Here's what I want you to know:
You don't have to fight your changing body. You can learn to move with it.
Welcome to Her Seasons, a yoga program designed to support women through the unique physical transitions of womanhood.
Whether you're managing menstrual discomfort, preparing for motherhood, recovering after childbirth, or navigating menopause, you'll find thoughtful yoga practices designed to help you reconnect with your body.
Maybe you used to move easily, but now certain stretches feel uncomfortable.
Maybe your menstrual cycle brings cramps, fatigue, or lower back tension that make exercise feel like the last thing you want to do.
Maybe you're pregnant and wondering which yoga poses are appropriate as your body changes with each trimester.
Maybe you've recently given birth and want to rebuild strength without rushing your recovery.
Or maybe you're entering perimenopause or menopause and noticing changes in your flexibility, strength, balance, or energy.
The problem isn't that your body is changing. It's that most exercise programs don't change with you.
Too often, women are given a one-size-fits-all approach to fitness.
But what supports your body during menstruation may look very different from what feels appropriate during pregnancy or menopause.
That's why I created Her Seasons.
A collection of yoga practices that honors the body you have today—not the body you had yesterday or the body you think you should have tomorrow.
Her Seasons brings together five specialized yoga experiences to support you through the changing seasons of womanhood.
Each stage focuses on movement, modifications, and mindful practices tailored to the needs of that particular phase.
Yoga for Menstrual Comfort and Cycle Awareness
Your period doesn't have to mean abandoning movement altogether.
Explore gentle yoga practices designed to help you move comfortably during your menstrual cycle.
Inside this season, you'll explore:
Gentle stretches for menstrual-related lower back and hip tension
Restorative poses for relaxation and comfort
Breathwork to encourage calm during uncomfortable days
Movement options for days when your energy feels low
How to modify your practice based on how your body feels
The goal: Feel more connected to your body and discover ways to move comfortably throughout your cycle.
Pregnancy Yoga: First, Second, and Third Trimester
Pregnancy changes your body in remarkable ways, and each trimester can bring different movement needs.
Learn how to adapt your yoga practice as your pregnancy progresses.
Inside this season, you'll explore:
First trimester: Gentle movement, rest, and adapting to changes in energy
Second trimester: Supportive mobility and strength as your body changes
Third trimester: Comfortable movement, breath awareness, and preparation for birth
Yoga modifications for your growing belly and changing balance
Gentle practices for common pregnancy-related tension
The goal: Feel supported, capable, and more confident adapting your movement throughout pregnancy.
Prenatal practices are intended for uncomplicated pregnancies with appropriate medical clearance and should be modified according to individual needs.
Yoga for Labor and Birth Preparation
Preparing for childbirth isn't just about packing your hospital bag.
It's also about learning how to use breath, movement, and relaxation to help you feel more prepared for the experience ahead.
Inside this season, you'll explore:
Breathing techniques for relaxation and coping during labor
Gentle movement and position changes for comfort
Supported positions using a chair, wall, or other props
Releasing unnecessary tension in the jaw, shoulders, and body
Mindfulness practices for staying present during labor
The goal: Build a collection of movement and relaxation tools you can draw on during labor, alongside guidance from your birth care team.
Postpartum Recovery and Reconnection
After giving birth, so much attention goes toward caring for your baby.
But what about caring for you?
Your body has experienced significant changes, and recovery deserves patience, compassion, and support.
This season is about reconnecting with your body—not racing to get your pre-pregnancy body back.
Inside this season, you'll explore:
Gentle movement for returning to physical activity when medically appropriate
Breath awareness and mindful reconnection
Gradual, supportive approaches to rebuilding strength
Gentle mobility for areas that may feel tight from feeding, carrying, and caring for your baby
Modifications that respect your recovery and energy levels
The goal: Rebuild confidence in movement and develop a supportive relationship with your postpartum body.
Postpartum recovery is individual. Return to exercise should follow medical guidance, especially after a complicated delivery, cesarean birth, or pelvic floor symptoms.
Yoga Through Perimenopause, Menopause and Beyond
Your body is changing again, but that doesn't mean your best movement years are behind you.
Perimenopause and menopause may bring changes in sleep, energy, muscle strength, joint comfort, and balance.
This season focuses on adapting your yoga practice to support healthy movement through midlife and beyond.
Inside this season, you'll explore:
Yoga practices that encourage joint mobility and flexibility
Strength-focused poses with accessible modifications
Balance and stability exercises
Gentle movement for days when energy feels limited
Relaxation and breathing practices for stress management
Ways to continue moving confidently as your body evolves
The goal: Feel stronger, more mobile, and more confident in your changing body.
You realize that you will be going through all five seasons through your life. What if you could have all the support you need for your adapting body in one place?
The Rhythm- $10 Value
This isn't yoga that expects you to keep up. It's yoga that learns to move with you.
No pressure to achieve the perfect pose. No expectations that every day should feel the same.
You'll learn to adapt your practice to your body's current needs.
Using accessible props like chairs, blocks, straps, blankets, and walls, you'll discover ways to make yoga more comfortable and approachable.
From fluctuating energy and menstrual discomfort to pregnancy, postpartum recovery, and menopause, the program recognizes that your movement needs aren't always predictable.
Enjoy the convenience and privacy of practicing yoga at home, where you can move at your own pace.
Because the purpose of yoga isn't to make your body look a certain way.
It's to help you feel more connected to the body you live in.
You've noticed your body's needs changing and aren't sure how to adapt your yoga practice.
You want movement options that respect your energy, mobility, and comfort.
You're looking for gentle yoga practices during menstruation.
You're pregnant and want appropriately modified yoga guidance.
You're preparing for labor and want to explore movement and relaxation techniques.
You're postpartum and want to reconnect with movement at a safe, gradual pace.
You're navigating menopause and want to maintain strength, flexibility, and balance.
You're intimidated by traditional yoga or concerned about aggravating discomfort.
You want yoga you can practice at home without comparing yourself to anyone else.
You don't have to be flexible. You don't have to be experienced. And you certainly don't have to be in a particular stage of life to deserve movement that supports you.
Hi! I'm Abby Turner, the founder of Yoga Traveler Online, and I've spent most of my time since 2013 helping people discover that yoga doesn't have to be intimidating, painful, or complicated.
My teaching philosophy is simple:
Yoga should adapt to your body. Your body shouldn't have to adapt to yoga.
I specialize in making yoga more accessible through thoughtful modifications, supportive props, and practical movement options.
I created Her Seasons because women deserve to feel confident moving through the physical changes that accompany different stages of life.
You shouldn't have to wonder whether you're doing the right poses for your changing body or feel discouraged because something that once felt easy now feels difficult.
My goal is to help you build a yoga practice that supports the body you have today, with patience, curiosity, and confidence.
One of the most beautiful things about Her Seasons is that you don't need to experience every stage to benefit from the program.
You can begin with the season that reflects your life right now.
Perhaps you're looking for gentle movement during your menstrual cycle.
Perhaps you're preparing to welcome a baby.
Perhaps you're rediscovering movement after childbirth.
Or perhaps you're navigating menopause and discovering new ways to support your strength and mobility.
Wherever you are, there's a place for you here.
Imagine having a yoga practice that doesn't leave you questioning whether you're doing enough.
A practice that allows you to slow down when you need rest, build strength when you're ready, and adapt when your body asks for something different.
Imagine feeling more confident choosing movements that support your needs instead of forcing yourself through a routine that no longer feels right.
That's the experience Her Seasons is designed to offer.
You deserve movement that evolves with you.
You deserve support through life's transitions.
And most importantly, you deserve to feel at home in your body through every season.
Join Her Seasons: Yoga for Every Stage of Womanhood.
Her Seasons is an educational yoga program, not a substitute for individualized medical care, prenatal care, pelvic health physical therapy, or treatment of menstrual or menopause-related symptoms. Participation should reflect individual health needs and medical guidance.
Do I need previous yoga experience?
No! Her Seasons is designed to include accessible practices and modifications so that beginners can participate comfortably.
Do I have to complete all five seasons?
No. You can focus on the season that best reflects your current needs. Each stage is designed around a different phase of life.
What if I'm not flexible?
Flexibility is not a prerequisite for yoga. You'll learn to use props and modifications to make movements more accessible.
Can I practice while pregnant?
The prenatal portion is designed around trimester-specific adaptations. Check with your pregnancy care provider before beginning, particularly if you have complications or exercise restrictions.
How soon after childbirth can I begin?
There isn't one timeline that fits everyone. Your recovery, delivery experience, symptoms, and medical guidance should determine when and how you return to movement.
Will this program treat menstrual pain or menopause symptoms?
The practices may offer tools for relaxation, comfortable movement, and general well-being, but they are not medical treatments. Persistent or severe symptoms should be evaluated by a qualified healthcare professional.
Can I participate if I'm already in menopause?
Absolutely! The Transformation season focuses on mobility, strength, balance, and adapting movement through midlife and beyond.