LeelaVaya by Vanya Panamska

13/01/2026

11 years ago, I was lying in a hospital bed, wondering if I'd see my daughters grow up.
Today, I woke up at 6 am to practice the same sequence that brought my body back to life, and later I'll teach it to women around the world.
The path between those two moments wasn't straight.
There was confusion, fear, and tears at 3 am when I didn't recognize myself anymore.
But there was also discovery.
Teachers who changed everything.
Practices that finally made sense.

I don't share this story because it's comfortable.
I share it because somewhere out there, a woman is lying awake right now, wondering what's happening to her body.
I want her to know: you're not broken. You're not imagining it. And there is another way.

If this is you, the 7-day free trial is in my bio.
No commitment. Just a chance to feel what's possible.
Your body has been waiting for you to listen.

12/01/2026

I walked 10,000 steps in Italy during perimenopause and my body felt different.

Not exhausted. Not inflamed. Balanced.

Walking regulates cortisol naturally. It brings your body temperature into balance. It supports hormonal harmony without pushing your system into stress.

No gym. No intense workout. Just exploring a new city, getting lost in the streets, and letting my body do what it's designed to do.

This is what movement should feel like during perimenopause: supportive, not depleting.

So next time you travel, allow yourself to wander.
Your hormones will thank you.

Follow me for more support during perimenopause and menopause.

12/01/2026

Your body will go through this. Knowing what to expect changes everything.
Most women enter perimenopause with no idea what's happening.
The sleep changes at 38.
The mood shifts at 42.
The brain fog at 46.
The irregular cycles at 48.
They think something is wrong.
But nothing is wrong their body is moving through a transition no one prepared them for.
When I learned what was actually happening at each stage, I stopped fighting my body and started supporting it.
The quiet beginning in your late 30s and early 40s.
The rollercoaster of your mid-to-late 40s when symptoms peak.
The transition in your early 50s when hormones begin stabilizing.
The long-term focus from 55 onward heart, bones, brain.
And the new equilibrium after 65 when many women feel more grounded than they have in decades.
This timeline isn't meant to scare you. It's meant to empower you.
Your body changes. Your power doesn't.
Save this. Share it with a woman who needs it.
Comment "HORMONES" for my 7-day free HYT trial.

11/01/2026

After a long day, I used to push through the evening on autopilot. Dinner, dishes, one more email. Telling myself I'd rest later.
But my body was never actually resting. It was stuck in survival mode.
Now I do this. Legs up the wall. Just 2-3 minutes.
The first time I tried it I thought... this can't actually do anything. But something shifted. My body softened. My breath slowed without me forcing it. My mind stopped racing.
This simple pose:
→ Calms your nervous system
→ Reduces swelling in your feet and legs
→ Shifts you out of fight-or-flight
→ Prepares your body for actual rest
It's become my non-negotiable. Especially on the days I think I don't have time for it.
Your body's been whispering for you to slow down. This is how you finally listen.

11/01/2026

I'm still working on my perfectionism and still catching myself trying to control things that don't need controlling.

These are the imperfect moments I wanted to share the ones where nothing went as planned, and I finally let myself enjoy them instead of trying to fix them.

Because here's what our bodies as women keep trying to tell us: let go.

Your hormones respond to safety, not perfection.

Your nervous system calms when you stop fighting and start allowing.

Your body heals when you give it permission to be exactly as it is imperfect, changing, beautifully human.

So maybe the work isn't about getting everything right. Maybe it's about learning to let go, to laugh at the mess, and to trust that this is exactly where we're meant to be.

How would your life change if you let go?

10/01/2026

Estrogen dominance in perimenopause isn't about too much estrogen it's about progesterone dropping first.

When progesterone declines and estrogen stays strong, balance is lost. Estrogen becomes unopposed and that's when symptoms suddenly feel louder.

Heavy periods. Breast tenderness. Mood swings. Bloating. Anxiety. Insomnia.

And it's worse now because:
Stress is higher. Sleep is lighter. Detox is slower. Blood sugar is less stable.

The things that make it louder? Skipping meals. Late nights. Alcohol. Over-exercising.

But here's what helps calm it:
Warm meals. Walking after food. Earlier nights. Nervous system regulation.

When you support your body's ability to process and clear estrogen and when you calm the stress that's amplifying symptoms everything starts to ease.

Hormone Yoga Therapy gives you the practices to regulate your nervous system, support detox, stabilize blood sugar, and help your body restore balance naturally.
What symptom has been the loudest for you lately?

08/01/2026

08/01/2026

Traveling doesn't mean abandoning your body.
It means finding simple ways to support it even in a hotel room.
I always carry my travel mat with me. It's a travel mat, super soft, lightweight, and easy to pack.

No matter where I am, I can roll it out, put my legs up against the wall, and give my body exactly what it needs after hours of sitting.

A few minutes with legs elevated, chest open, everything flowing back toward my heart and head.
It's such a relief after a long flight or a long travel day.
This simple practice helps:
→ Drain lymphatic fluid that pools in your legs
→ Calm your nervous system after travel stress
→ Reduce swelling and water retention
→ Restore circulation and energy
Just 2 to 5 minutes. That's all it takes to feel the difference.

Your body doesn't need perfection when you travel. It needs small moments of care.
This is one of mine.

Mat -
🧘🏻‍♀️Use my code VayaPam for 15% discount.

06/01/2026

Here's what the research shows: 30-45 minutes of moderate walking daily can reduce baseline cortisol levels by 12-15% and improve insulin sensitivity by up to 23%.

During perimenopause, elevated cortisol disrupts your entire hormonal cascade it interferes with progesterone production, affects thyroid function, and makes it harder for your body to regulate blood sugar.

When insulin sensitivity decreases, you experience energy crashes, increased fat storage around the middle, and intensified cravings.

Walking activates your parasympathetic nervous system the "rest and digest" state which directly counteracts the chronic stress response many of us live in.

It also enhances glucose uptake in your muscles without spiking cortisol the way high-intensity exercise can.

This isn't about fitness. It's about giving your endocrine system what it needs to recalibrate.

Your body is designed to move gently and often.
When was the last time you honored that design?