Pause is a 2-month program designed for women in postmenopause. It blends education, yoga, movement, and community to help you understand how to stay strong, vital and support your body and mind in the postmenopausal years.

The program includes seven sessions — four in-person at Sellwood Yoga (with a virtual option) and three Zoom-based webinars. You’ll also receive access to a private online community and additional resources to help you manage symptoms, support hormonal balance, and build strength and confidence through this dynamic stage of life.

The Pause in-person sessions take place twice a month on Saturdays from 1:00–3:30 PM at Sellwood Yoga.

Session Dates:

• April 4th, 2026
• April 18th, 2026
• May 2nd, 2026
• May 16th, 2026

If you’re unable to attend a session, you can join virtually via livestream or watch the recording afterward.

Each session includes a thoughtful mix of education, yoga, and movement practices designed to support your physical, mental, and emotional well-being.

In addition to the in-person meetings, there will be three live virtual sessions (1–1.5 hours each) that introduce and reinforce the educational content and include time for questions and group discussion.

Participants in the Pause Plus program receive access to a library of online course materials, session handouts, and recordings for both in-person and virtual sessions. You’ll also join our private WhatsApp community group, where you can ask questions, share insights, and stay connected.

You’ll continue to have access to all course materials and session recordings for three months after the program ends, along with additional resources such as recorded yoga classes, educational videos, and optional online workshops to help you deepen your learning and practice.

The Pause program will be co-taught by Dr. Marsha Hamilton (Flow Natural Health Care and The Wild Pursuits Method) and Savonn Wyland (Sellwood Yoga and Align Retreats).

Our in-person sessions for the Pause program are held at Sellwood Yoga, located at 7970 SE 13th Avenue in Portland, Oregon.

These sessions offer a welcoming space for guided movement, education, and community connection. If you can’t attend in person, you’re always welcome to join virtually via livestream and access the recordings afterward.

Yes, in addition to our in-person meetings there are three 90-minute Thursday evening webinars. You will have access to additional course materials including extra resources, recordings, and engage with our online community.

You can sign up by clicking the “Enroll Now” button located above or below this FAQ section — or simply click here to get started.

If you have any questions about the program or need assistance with registration, please reach out anytime:
📩 [email protected] or [email protected]

We’re happy to help you through the process and look forward to welcoming you to the Pause community!

Please bring a yoga mat (Sellwood Yoga has loaner mats available if needed), a water bottle, and any personal items that will help you feel comfortable during our sessions.
Sellwood Yoga provides a full range of props—including bolsters, blankets, straps, and chairs—to support your practice.

We’ll also provide materials and resources at each meeting, including a journal for note-taking and reflection.

To get the most out of your online movement and yoga sessions, we recommend having the following items ready:

• Yoga Mat: A comfortable, non-slip mat for all floor-based exercises.
  
  
• Yoga Blocks (2): Cork or foam blocks both work well.
  
  
• Strap or Belt: A yoga strap is ideal, but a long belt or scarf can also do the trick.
  
  
• Light Weights: 3–5 lb hand weights are great. If you don’t have them, we’ll offer simple household alternatives.
  
  
• Resistance Bands: Used in 1–2 sessions. You can still participate fully without them.
  
  
• Comfortable Clothing: Wear something that allows free movement.
  
  
• Water Bottle: Stay hydrated during and after class.
  
  
• Bolster, Cushions, or Blankets: For restorative yoga, bolsters or couch cushions, pillows, and blankets will make your setup cozy and supportive.
  
  

If you don’t have all the props, don’t worry—we’ll provide modifications and suggestions for what you can use instead. We can also share recommendations for where to purchase props if you’d like to expand your home setup.

Participants of the Pause Plus program will have access to a discounted 4-month Sellwood Yoga pass that includes both in-person and live streamed classes.

Dr. Hamilton will be offering discounted naturopathic visits for those participants interested in hormone testing and personalized protocols for their menopause journey.

Absolutely! The Pause Plus program offers a unique blend of expert knowledge, practical tools, and supportive community engagement. The additional options provide further personalized support through yoga and/or naturopathic consultations, enhancing your overall well-being during this transformative phase.

Yes, there is an option to pay two equal payments instead of paying in full. The first payment is required at check-out and the second payment would be processed one month later.  

We understand that life happens and plans can change. The following policy outlines our approach to cancellations and refunds for our programs:

Cancellations before March 1, 2026:
- You may receive a full refund minus a $100 administrative fee.

Cancellations after March 1, 2026:
If you cancel after March 1 , 2026 we are unable to offer a refund. However, you may be eligible to apply a portion of your payment toward a future offering (subject to availability and approval).

Cancellations after the program has begun:
Once the program has started, no refunds or credits will be issued. This includes missed sessions due to illness, scheduling conflicts, or unexpected events.

Transfer of Enrollment:
Enrollment is non-transferable. Access to materials, sessions, and resources is intended solely for the person enrolled.
 

This policy helps us maintain the integrity and planning of the program while honoring the energy, time, and resources that go into its creation and delivery.

If you have questions or need to discuss your specific situation, please reach out to us at [email protected] or [email protected]

Both programs are part of the same continuum, a holistic approach to supporting women through midlife and beyond.

• Pause is designed for people in perimenopause — the transition years leading up to menopause (when you have gone 1 year without a period or have had your ovaries removed). It focuses on understanding hormonal changes, improving sleep and mood, supporting strength and stability, and learning tools to navigate this often unpredictable stage with more ease and clarity.  

• Pause Plus is for those who are post-menopausal — 2 or more years after the menopause transition and feeling more stable in regards to hormonal fluctuations— and ready to explore how to sustain long-term health, vitality, and balance after the transition. It expands into topics like longevity,  bone and heart health, metabolism, sleep, energy, libido, and the emotional and spiritual dimensions of midlife.

Who should take Pause?

If your cycle is still happening (even irregularly), or you’re experiencing the erratic and unpredictable symptoms of perimenopause and early menopause, Pause is the right fit. You’ll gain insight into what’s happening in your body and learn practical strategies to support this phase of change.

Who should take Pause Plus?

If your menstrual cycle has ended (naturally or surgically), the fluctuating and disruptive symptoms have stabilized (but not necessarily gone away) and you’re asking “What’s next?”, Pause Plus is for you. You’ll learn how to support your body through post-menopausal years — from maintaining strength and muscle tone to protecting bone density, cardiovascular health, and emotional well-being.

If you are not sure which one to choose, please reach out and ask by emailing  [email protected] or [email protected]