Private Movement Support For Perimenopause & Menopause
🤍 Pilates & Yoga for Perimenopause & Menopause —Integrated Support for Midlife Change
🌤️ Why This Matters
Perimenopause and menopause mark a fundamental neuroendocrine transition that alters the way your body regulates temperature, tissue repair, energy metabolism, and musculoskeletal function.
As estrogen declines, its widespread influence on bone density, joint lubrication, collagen production, and neuromuscular coordination begins to shift.
These changes don’t just affect reproductive capacity — they directly impact strength, mobility, pain thresholds, proprioception, and even breath efficiency.
Many women experience a drop in overall muscle mass, slower post-exercise recovery, and greater vulnerability to joint instability or soft tissue injury — particularly around the hips, spine, and pelvic floor.
When symptoms like fatigue, sleep disruption, or anxiety are added to the picture, it's not simply about "getting through menopause" — it's about recalibrating how you train, rest, and move in this new physiological context.
Movement can be a precise and effective intervention — but only when it’s aligned with your body’s current needs.
Work one-on-one with a certified, experienced Pilates teacher trainer to address the systemic effects of hormonal change through anatomically intelligent movement.
These sessions are designed to strengthen what’s weakening, stabilise what feels unpredictable, and support what is so often overlooked.
🔍 Symptoms & How We Support Them
🤍 Perimenopause (Years before the final period)*
You may feel:
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Subtle hormone fluctuations: irregular cycles, low mood, brain fog
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Increased muscle or joint stiffness—especially in shoulders, neck, and hips
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Sleep disruption or fatigue
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Digestive sensitivity, mild anxiety, or cycling digestive shifts
These often precede full menopause by 3–8 years.
How movement helps: Gentle functional mobility, breath-led pacing, and presence-promoting tools help regulate cycles, ease tension, and restore confidence.
🤍 Menopause (12 months after final period)*
You may experience:
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Persistent joint aches, back pain, and posture shifts
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Sleep disturbances, hot flushes or night sweats
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Cognitive fatigue, emotional lability, low energy
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Risk of bone loss or osteoporosis
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Decreased metabolic balancing
How movement helps: A strategic blend of movement, nervous system regulation, and muscular re‑patterning supports relief, structural resilience, and emotional stability.
*Based on age and reproductive phase, your symptom pattern may differ—what matters is what you experience, not a textbook checklist.
🧬 Ethnic Differences in Menopausal Experience
Research shows consistent racial differences in symptom patterns:
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Asian women (including Chinese, Indian, Southeast Asian) report fewer hot flashes and more joint pain, stiffness, and sleep challenges.
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African‑and‑Black women often enter menopause earlier, experience longer vasomotor symptoms, sleep disturbance, and higher depression risk.
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Caucasian women tend to report more psychosomatic and mood symptoms—but fewer musculoskeletal issues than Asian peers.
These differences reflect not biology alone—but also stress load, medical access, cultural expectations, and medical bias.
Forging a movement practice that respects these realities can help you regain ease in body and mind.
💡 The Five‑Discipline Method — How It Supports Peri/Menopausal Bodies
My signature approach integrates:
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Functional Strength & Movement: Restores real-world joint mechanics and fluidity—supporting lower‑back, hips, and knees through postural strength.
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Pilates: Reconnects deep core integrity and supports bone‑preserving load through low-impact, breath‑aligned movement.
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Iyengar Yoga Principles: Uses alignment, props, and sequencing to release accumulated tension in shoulders, spine, and joints.
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Ballet Conditioning: Offers refined upper‑body strength and scapular control—helping counter kyphosis and shoulder stiffness common in peri/menopause.
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Deep Rest & Recovery: Breath-led down‑regulation and intentional rest sessions calm the nervous system and support hormonal equilibrium.
Each session balances these disciplines based on what your body needs now.
🌀 What To Expect In A Session
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A thoughtful intake assessing mobility, sleep, mood, cycle, and goals
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Movement sequences carefully adapted for your phase—focused strength, release, or rest
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Gentle breath-led pacing to support nervous system regulation
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Modifications and props provided throughout for safety, access, and comfort
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Optional progress summaries to guide ongoing work—not just a workout, but a practice you can trust
📋 Personalised Progress Reports
Monthly progress reports are available upon request to support your ongoing journey.
Each report is personally written by me and includes clear observations on your posture, joint alignment, strength patterns, movement quality, and overall progression.
These updates can be a valuable reference for tracking long-term change and may be shared with your physiotherapist, doctor, or other healthcare providers to ensure continuity of care.
They also support your own understanding of how your body is shifting — not just how it feels, but how it’s functioning.
This is a premium, client-centred option designed to give you both clarity and confidence as you move forward.
🙋♀️ Who This Supports
This is ideal if you're experiencing:
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joint pain, back stiffness, or shoulder tension
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sleep disruption, brain fog, or emotional turbulence
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bone density concerns or muscle loss
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limited mobility or postural imbalance
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hormonal transitions, perimenopause, or menopause
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a desire for movement that feels integrated and respectful of your body’s stage
All welcome—regardless of experience, flexibility, or fitness history.
✨ Client Experiences
"When I started training with Sheela, I was looking to build strength but had very little knowledge of where to begin. Having Sheela on this journey has been incredibly rewarding for my development.
She’s incredibly patient and takes the time to understand and adjust the sessions to suit my body. She doesn’t rush the process — her approach feels holistic, supportive, and inclusive. Every week, I feel my strength steadily growing, and I’m deeply grateful for her guidance.”
💬 Want to read more? Verified client reviews are available on Google — and can be viewed here.
📍 Session Locations
🏡 In Your Home
Private Pilates and yoga sessions delivered in your space, with all props provided for a fully supported, personalised experience.
Home sessions are offered selectively — do enquire to confirm availability for your location.
🏛️ In Studio
Orchard Studio
Located on Orchard Road, this discreet private studio offers a composed, restorative environment set apart from the surrounding retail energy. Thoughtfully appointed with Reformers, professional apparatus, and curated props, it provides a sense of quiet focus and ease for private Pilates and yoga sessions, a few minutes from Orchard MRT.
Raffles Place Studio
Set within Singapore’s historic financial district, the Raffles Place studio offers a rare moment of stillness within a fast-paced workday. Designed for private, one-to-one sessions, it supports clear, focused practice before, during, or after office hours, and is located moments from Raffles Place MRT.
Marine Parade Studio
Situated in the Katong–Joo Chiat area on the East Coast, this boutique studio offers a welcoming, well-considered setting for one-to-one and small-group sessions. Equipped with Reformers and curated props, it is directly across the road from Marine Parade MRT, making it an exceptionally accessible option for consistent, unrushed practice.
All studio sessions are conducted in discreet, professionally equipped spaces, offering privacy, comfort and ease of access.
🔗 Explore Further
📅 Book Your Perimenopause / Menopause Class
Sessions are shaped around changing energy levels, bone health, and nervous system resilience.
Movement is purposeful, supportive, and responsive to this transitional phase.