At your desk
By afternoon your shoulders are tight, your back is tired and concentration takes more effort.
Women’s Health & Vitality · 12 weeks
Your body can change long before your life makes room for it.
A personalised 12-week programme for women navigating changes in energy, sleep, stress, strength, menstrual health and midlife — while work and everyday responsibilities continue.
Live 1:1 online with Soma Mukherjee
Women’s Health & Vitality
Support for the woman you are now — not the routine that used to work.
You may still be meeting deadlines, leading calls, caring for family and getting through long workdays. But sleep no longer restores you in the same way. Energy dips without warning. Periods may be more difficult or unpredictable, and exercise that once felt good can now leave you exhausted.
Sometimes it starts with anxiety. Sometimes with fatigue. Sometimes with a period that suddenly feels different. Often, it is more than one thing.
Perhaps you are managing PCOS or a medically managed thyroid condition but still feel tired. Perhaps perimenopause has started quietly — through changing sleep, mood, periods or recovery — earlier than you expected. Women’s health rarely arrives as one neat problem. This programme helps Soma understand the combination and build your practice around it.
- Format
- Live 1:1 online with Soma
- Cadence
- 60 minutes weekly
- Duration
- 12 weeks
- Between sessions
- Short personalised practices
Recognition
You keep functioning. That does not mean everything feels fine.
The signs are often ordinary enough to ignore, especially when work and family still expect you to carry on as usual.
What women often say before they know what is changing
“I feel more anxious than I used to, and I cannot quite explain why.”
“My thyroid is treated, but I am still exhausted.”
“My periods have suddenly become different.”
“Could this be perimenopause already?”
The programme does not begin by deciding which label fits you. It begins by understanding what has changed.
In meetings
You are expected to sound composed even when poor sleep, cramps, a hot flush, anxiety or exhaustion has already taken part of your attention.
After work
There is still family, caregiving, messages and tomorrow’s preparation. The working day ends; the load often does not.
At night
You are tired enough to want sleep but not settled enough to reach it easily.
Your symptoms may arrive separately. Your body does not experience them separately.
Sleep changes energy. Stress changes recovery. Pain changes movement. Long periods of sitting affect mobility and capacity. Hormonal transitions may arrive alongside changes in mood, temperature, strength or concentration. That is why the programme does not begin by putting you into a category.
What is affecting your life most right now?
A whole-person view
Seven areas of support. One personalised programme.
Stress & Wellbeing
For anxiety, emotional overload, irritability, low mood or simply feeling unlike yourself. Work pressure, caregiving, poor sleep and physical changes can often overlap.
Hormonal & Life-Stage Changes
For women navigating thyroid conditions, PCOD/PCOS, changing cycles, perimenopause or menopause. The programme supports movement, strength and recovery alongside appropriate medical care.
Sleep & Recovery
For difficulty switching off, broken sleep, waking unrefreshed or feeling that your body never quite catches up. Practices are adapted around your workday, energy and changing needs.
Weight, Obesity & Metabolic Health
For concerns around weight gain, overweight, obesity, insulin resistance or changing metabolism. The focus is sustainable movement, strength and healthier routines—not crash diets or appearance-led weight loss.
Periods & Cycle Changes
For painful, heavier, irregular or changing periods that interfere with work, exercise or everyday comfort. Practice is adapted to how you actually feel rather than rigid cycle-based rules.
Mobility & Workday Function
For neck, back, shoulder or hip stiffness from long hours of sitting, screens and repetitive work. Small movement changes can be integrated into the working day.
Strength & Physical Capacity
For women who want to regain strength, balance, stamina and confidence in everyday movement. Progress starts from your current capacity rather than a predetermined fitness level.
You may recognise yourself in several of these. Personalisation begins with the combination.
The 12-week journey
A clear direction, adapted around real life.
Understand & establish
Map your energy, sleep, movement, workday and health context. Begin with a safe, useful starting point.
Build the foundations
Develop sustainable movement, mobility, recovery and appropriate strength before adding complexity.
Progress what matters
Build capacity and adapt around symptoms, energy and changing priorities.
Make it work in real life
Test full practices and shorter alternatives against busy weeks, travel, periods and family demands.
Reassess & continue
Review what changed and leave with a personal framework you understand well enough to keep using.
Sometimes the answer is not more stretching.
Mobility matters. Yoga can be valuable. But women also need strength. Where appropriate, the programme includes progressive strength alongside movement and recovery. The aim is not to train harder. It is to become more capable.
And not every difficult day needs more effort.
Breathing, quieter movement and recovery practices are used when they suit the person and the moment. They support settling and recovery; they are not presented as treatment for hormonal or medical conditions.
Fit & safety
Already under medical care? Good. This programme is designed to respect that.
Women’s Health & Vitality does not diagnose or treat PCOS, thyroid conditions, anxiety disorders, depression, endometriosis, adenomyosis, ovarian cysts, osteopenia, osteoporosis, perimenopause or menopause-related symptoms. It works with movement, strength, mobility, recovery, sleep habits, everyday stress and sustainable routine alongside appropriate care.
Personalisation
Same programme. Different woman. Different emphasis.
34 · IT project manager
Movement consistency, gradual strength, workday mobility and recovery.
43 · Technology programme lead
Appropriate strength, mobility, sleep habits and adaptation around hormonal transition.
51 · Senior professional
Progressive strength, balance and mobility alongside medical guidance.
Guided by Soma
A practice shaped by years of listening.
For nearly three decades, Soma Mukherjee has worked with adults and professionals whose health does not exist separately from their jobs. She brings together movement, yoga, breathwork, strength, reflection and practical habit-building support — beginning with the person rather than prescribing a standard routine.
Meet Soma →Programme details
Live 1:1 · 12 weeks
Price confirmed after your free introductory class
Includes
- Comprehensive initial intake and screening
- 12 live one-to-one sessions
- Personalised movement and strength progression
- Breath and recovery practices where appropriate
- Workday micro-practices
- Progress reflection and reassessment
- Between-session guidance
- Personal continuation plan
What happens next
Welcome
Soma confirms your start date and explains how the programme will run.
Screening
You complete a private health and lifestyle intake.
First conversation
You establish what is affecting you most and set realistic priorities.
Weekly practice
The sessions evolve according to your response rather than a fixed template.
Reassessment
You leave with an ongoing personal practice framework.
Questions
What women ask before beginning.
Could these changes be early perimenopause or early menopause?
Changes in periods, sleep, mood, temperature or energy can make you wonder whether a hormonal transition is beginning earlier than expected. The programme does not diagnose perimenopause or menopause. Soma can adapt movement, strength and recovery around what you experience, while diagnosis and concerns about unusually early menopause belong with a gynaecologist or other appropriate medical professional.
Can the programme help with painful periods?
Movement and recovery can be adapted around difficult days, but the programme does not diagnose or treat the cause of severe pain. Symptoms that are severe, worsening or disruptive should be medically assessed.
I have PCOS. Will this cure it?
No. PCOS requires appropriate medical care. The programme can complement that care through sustainable movement, appropriate strength and recovery support.
My thyroid is treated, so why am I still tired?
Fatigue can have many causes. When a thyroid condition is medically managed, Soma can adapt movement, gradual strength and recovery around your present energy. Persistent or unexplained fatigue should still be reviewed by your treating physician.
How will this fit around long working hours?
You will have fuller practices for days that allow them and shorter, meaningful practices for days that do not.
Is this just yoga?
No. It may include yoga, progressive strength, mobility, breath, recovery, reflection and practical habit-building support.
Can this help me lose weight?
Weight loss is not the primary purpose. The focus is strength, capacity, movement, recovery and sustainable health behaviours.
Can I join with endometriosis, adenomyosis or ovarian cysts?
Possibly, depending on symptoms and medical guidance. Significant pelvic symptoms remain with your clinician or pelvic-health professional.
What if I have osteoporosis or osteopenia?
Tell Soma during intake. Strength and movement may be valuable, but the programme must respect your diagnosis and clinical guidance.
Why have I suddenly become more anxious or low?
Anxiety, low mood and emotional depletion can overlap with poor sleep, workload, caregiving and hormonal transition, but the programme does not determine the cause or treat a clinical disorder. Movement, routine, recovery and reflection may support everyday wellbeing; persistent sadness, loss of motivation, severe anxiety or symptoms affecting daily life require qualified mental-health or medical care.
Is it suitable during pregnancy or soon after birth?
The core programme is not designed for pregnancy or early-postpartum rehabilitation. Soma may ask for medical or pelvic-health guidance first.
What happens after 12 weeks?
You leave with a personal framework for continuing what proved useful. Lower-frequency support may be available where appropriate.
Start with what feels most present.
You do not need to decide whether the answer is stress, sleep, hormones or strength before you speak with Soma. That is what the first conversation is for.
Start with a free introductory classWomen’s Health & Vitality is an educational wellness, movement and practical habit-building programme. It does not diagnose or treat medical conditions and is not a substitute for care from a qualified healthcare professional.