Second Spring: Menopause

Tai chi for your body's next chapter. Hot flash relief in 5 minutes, sleep-focused evenings, bone-building stances. 40 exercises designed for menopause. Try free 7 days.

Second Spring brings a 700-year-old practice to the menopause transition — tai chi designed for hot flashes, sleep, mood, bone health, and pelvic care.

In Chinese medicine, menopause is called the Second Spring — a renaissance, not a decline. This app brings that philosophy into daily practice: short sessions you can keep, with video instruction for every exercise.

◆ 40 TAI CHI EXERCISES

Eight categories, each addressing a specific menopause concern: • Cooling (Hot Flash Relief) — Cooling Breath, Water Hands, Rising Moon, Shade of Tree, Silk Fan • Grounding — Root Stance, Mountain Pose, Embracing Tree, Sinking Roots, Tree in Wind • Hip & Pelvic — Hip Circles, Pelvic Rocks, Seated Butterfly, Hip Swing Flow, Pelvic Floor with Breath • Spine & Core — Spine Spiral, Cloud Hands, Silver Cord, Gentle Twists, Vertical Breath • Weight-Bearing (Bone Density) — Horse Stance Hold, Bow Stance Hold, Step & Hold, Dragon Steps, Iron Feet • Breath & Calm — Dantian Breath, Cooling Exhale 4-8, Heart-Center Breath, Moon Breath, Three-Part Breath • Flow & Vitality — Cloud Hands Flow, White Crane, Wild Horse, Sunrise Sequence • Evening & Restorative — Settling Down, Moon Salutation, Seated Restorative, Closing with Gratitude

◆ 8 DAILY ROUTINES

• Hot Flash Relief — 5 minutes to cool and settle when a hot flash rises • Morning Vitality — wake the body, move the breath, set the day • Evening Settle — unwind the day with gentle restorative movement • Sleep Prep — slow the breath, soften the body, invite sleep • Mood Reset — ground when the day feels bigger than you do • Pelvic & Hip Care — mobility, softness, attention to the pelvic floor • Bone Builder — weight-bearing tai chi for lifelong bone strength • Full Body 15 — a complete session

◆ 5 GUIDED PROGRAMS

• Second Spring Foundations (14 days) — the essential practice, one idea per day • Reclaim Sleep (21 days) — nightly tai chi for better rest • Cool & Calm (14 days) — daily cooling for hot flashes and anxious days • Stronger Bones (28 days) — weight-bearing tai chi for lifelong bone health • Hips & Heart (21 days) — open the hips, soften the heart

◆ FOR PERIMENOPAUSE, MENOPAUSE, AND POSTMENOPAUSE

The journey lasts years. The practice adapts. Seated options throughout — for low-energy days.

◆ SECOND SPRING PREMIUM

Second Spring requires a subscription after a 7-day free trial. Your subscription unlocks: • All 40 tai chi exercises • All 8 daily routines • All 5 structured programs • Progress tracking and streaks • New exercises and programs added regularly

Payment will be charged to your Apple ID account at the confirmation of purchase. Subscription automatically renews unless canceled at least 24 hours before the end of the current period.

◆ BACKED BY RESEARCH

• 25% fewer hot flashes in regular practitioners (Maturitas, 2018) • Significant sleep quality improvements in 12 weeks (Menopause Journal, 2020) • Evidence for preserving postmenopausal bone density (Osteoporosis International)

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