Pause Plus
Yoga + Postmenopause
Postmenopause is not a decline phase. It’s a design phase that requires strategy.
Build strength, support metabolic health, and move into the decades ahead with intention.
For postmenopausal women ready to approach this phase with clarity and purpose.
We Start Saturday, April 4th, 2026
Join Pause PlusThrive In Postmenopause - With Intention
Pause Plus blends purposeful movement and naturopathic expertise to build and maintain strength, metabolic stability, cognitive resilience, and meaningful connection.
Pause Plus is a structured redesign of the postmenopausal years - helping you move into this next chapter with clarity, strength and intention.
In-person and online sessions
Evidence-Based Holistic strategies
Community and Online Learning
Menopause is a powerful new chapter...
You have more influence than you may realize over how you experience this phase of life.
Postmenopause is not simply a continuation — it’s a transition into stability and long-term design. With the right strategy, this chapter can be defined by strength, clarity, and capability.
Pause Plus brings together structured movement and naturopathic expertise to support what matters most now: building and maintaining strength, supporting metabolic and cardiovascular health, and strengthening cognitive resilience — all within a contained, supportive community.
Alongside Savonn and Dr. Marsha, you’ll receive integrated guidance from both a movement and mindfulness perspective and a functional medicine approach.
Inside the program, you will:
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Practice yoga, strength, bone, and balance work tailored specifically for postmenopause
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Learn practical, research-informed strategies to support bone density, cardiovascular health, sleep, and recovery
- Engage in meaningful community — sharing conversation, perspective, and accountability with women navigating the same phase
This is not about doing more.
It’s about focusing on what matters most now.
Join Pause Plus
Introducing
Pause Plus for Postmenopause
Designed specifically for postmenopausal women, Pause Plus integrates movement, education, and community into a coordinated framework for postmenopause.
Rather than navigating fragmented advice, you’ll engage in a structured program that supports strength, metabolic health, cognitive resilience, and long-term vitality — intentionally designed for this phase of life.
Pause Plus is built around four core components:
Education
Three live, interactive webinars designed specifically for postmenopause.
We explore the physiology of strength, metabolic health, cardiovascular protection, and cognitive resilience — translating evidence into practical, applicable strategy.
Each 90-minute session includes dedicated time for questions. Recordings are available for review.
In-person Sessions
Four in-person gatherings (with a virtual option) that combine strength, mobility, and balance work tailored for postmenopause with guided discussion.
Movement and education are intentionally integrated — so you understand why you’re training the way you are.
Session recordings are available for continued practice.
Community
A private space for ongoing dialogue between sessions.
Ask questions, share insight, and engage with women navigating the same phase — because connection is protective, and longevity isn’t built alone.
Implementation Tools
Curated handouts, video materials, and select bonus tools designed to reinforce key concepts and support implementation between sessions.
The work continues beyond the room.
Program overview:
A structured framework for designing the postmenopausal years
Module 1
Healthy Aging + Longevity in Menopause
Understand the physiological shifts that occur years after menopause — including changes in muscle responsiveness, metabolic stability, and cardiovascular risk.
Develop a strategic foundation for building strength and protecting long-term health.
Module 2
Bone Health, Strength + Balance
Move beyond osteoporosis alone.
Learn how strength training, joint support, and targeted nutrition work together to maintain bone integrity, improve balance, and preserve independence in the decades ahead.
Module 3
Heart, Metabolic + Brain Health
Cardiovascular, metabolic, and cognitive risks shift after menopause.
Understand how muscle, nutrition, sleep, and inflammation influence long-term heart and brain health — and how to respond proactively.
Module 4
Digestive Health, Inflammation + Nutrient Absorption
Digestive function and microbiome diversity change with age.
Explore how to support nutrient absorption, reduce inflammatory load, and optimize gut health to reinforce metabolic and cognitive resilience.
Module 5
Sexual Health, Pelvic Wellness & Vaginal Comfort
Pelvic, bladder, and vaginal tissues continue to adapt well into postmenopause.
Review practical strategies to support tissue health, pelvic floor function, comfort, and confidence.
Module 6
Sleep, Recovery + Energy Renewal
Sleep architecture shifts after menopause — impacting metabolism, cognition, and recovery.
Learn how to optimize circadian rhythms, support restorative sleep, and enhance long-term resilience.
Module 7
Emotional Well-Being, Purpose + Resilience
Postmenopause is also an identity transition.
Explore mental health, stress regulation, and meaning-making — integrating the physiological and emotional aspects of this phase within a supportive community.
How does this sound?
Your life after Pause Plus...
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A clear understanding of your postmenopausal physiology — and how to work with it strategically
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Confidence in protecting your heart, brain, and bones while supporting metabolic stability
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Strength-based movement practices that enhance muscle, balance, and long-term independence
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Sustainable nutrition strategies that prioritize protein, recovery, and metabolic resilience
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A cohesive framework for approaching the decades ahead with clarity, capability, and connection
If this reflects how you want to experience the next chapter, your next step is simple.
Join Pause PlusTwo ways to participate. One integrated experience.
Meet your teachers
Hey, I'm Dr. Marsha
I’m a naturopathic physician of 17 years, founder of Flow Natural Health Care, creator of the Wild Pursuits Method, and a lifelong athlete.
I work with active women navigating the menopause transition, with a specific focus on postmenopause as a phase that requires strategy - not drift.
After menopause, muscle responsiveness shifts, metabolic patterns change, and cardiovascular and cognitive health become increasingly important. Yet most women are left without a coordinated, stage-specific framework.
Pause Plus reflects the model I believe in - integrating strength, metabolic health, and meaningful connection to help women approach the decades ahead with clarity and intention.
Hi, I'm Savonn
I’m the co-founder of Sellwood Yoga and bring over 27 years of teaching experience to my yoga and wellness offerings. As a Certified Menopause Coaching Specialist I combine movement, mindfulness, and evidence-based education to support women through various stages of the menopause transition.
Now in my 50s and postmenopausal myself, I’ve personally experienced the changes and challenges of perimenopause and have a deep, ongoing interest in postmenopausal health and vitality. My goal in the Pause and Pause Plus programs is to provide clear, compassionate guidance while offering the tools, knowledge, and practices that help women feel informed, strong, and supported through these transitions.
I believe in an integrated approach to well-being, one that connects physical strength, emotional resilience, and self-awareness. My classes, workshops, programs and retreats blend skillful instruction with grounded inspiration and a non-dogmatic perspective, encouraging each participant to explore what truly supports them.
You can learn more about my approach and ongoing offerings at sellwoodyoga.com and savonn.com.
Thriving in Postmenopause Is Not Accidental
It requires clarity.
It requires strategy.
It requires support.
Pause Plus was designed to provide all three.
If you’re ready to approach this phase intentionally, enrollment is open.
Enroll in Pause PlusFrequently Asked Questions
What is the Pause Plus program?
When do we meet and for how long?
What additional resources are included?
Who will be leading the program?
Where are the in-person meetings held?
When are the webinars?
How do I sign up for the program?
What should I bring to the in-person meetings?
What do I need for the yoga and movement workouts if I signed up for the virtual only program?
Is there an option for additonal yoga or individualized recommendations?
Is the program worth the investment?
Can I pay in installments?
What if I need to cancel my enrollment?
What is the difference between Pause and Pause Plus?
A final word
You deserve to feel strong, capable, and supported in this phase of life.
If you’ve ever been told that the changes you’re noticing are simply “part of aging,” you’re not wrong to question that.
Postmenopause is not a decline to accept.
It’s a phase that calls for strategy.
Too often, women are dismissed once the hormonal transition settles. But you still have agency. You still have the capacity to build strength, protect your health, and shape how the decades ahead unfold.
This stage is not about going back.
It’s about building forward.
And there are evidence-informed, integrative ways to support your energy, muscle, metabolic health, sleep, cognition, and resilience — even years after menopause.
Here’s what that looks like inside Pause Plus:
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Whole-body strategy
A coordinated framework addressing strength, metabolic stability, cardiovascular and cognitive health — designed specifically for postmenopause. -
Purposeful movement
Strength, mobility, and balance practices tailored for this stage, helping you maintain independence and long-term capacity. -
Meaningful community
Connection with women navigating the same phase — reinforcing accountability, perspective, and support. -
Clarity for the decades ahead
Tools and structure to approach aging intentionally, rather than reactively.
If you’re ready to approach postmenopause with intention, we would be honored to have you join us.
Join Pause Plus
