Align Your Yoga Practice with Your Menstrual Cycle
Have you noticed how some days you are full of energy and strength in your yoga practice? You tackle the most challenging sequences, your coordination and balance are great and you have lots of energy. Then a couple of weeks later you don’t know your right from left, fall out of tree pose and can’t hold your balance. And you get irritated and frustrated? Does this sound like you? Then you are not alone. Because if you have a menstrual cycle, then you do change through the month.
Harness the powers of your menstrual cycle
The menstrual cycle is divided into four different phases:
- Menstrual phase: starting the first day of your bleed.
- Follicular phase: the time between your period and ovulation. (In some textbooks, this includes menstruation.)
- Ovulation: this is usually in the middle of the cycle and is the time we can conceive. It only last one day but in menstrual cycle awareness this fertile energy may be felt for a few days
- Luteal phase: is between ovulation and menstruation.
Each phase has its own qualities or powers which affect our physiology – and how we feel mentally, emotionally and energetically. So let’s look at each phase to learn how to work with our body and its changing phases in our yoga practice.
Yoga for each phase of the menstrual cycle
1. Menstruation
For many women, this is a time when we are tired and fatigued. The body is releasing endometrial tissue and blood from the womb. Perhaps you experience cramps, aches or nausea. However, for some people, this is a time of clarity and energy. You need to listen to your body and your energy.
From an ayurvedic perspective, this is a vata (composed by the space and air elements) phase, as apana vayu is responsible for menstruation. Apana vayu is one of the movements of vayu (which is the movement of prana or wind or vata dosha). Apana vayu’s movement is down and out. In Ayurveda, we never want to disturb apana vayu. This is the reason your yoga teacher might have said you shouldn’t do inversions during your period! (Although there is no medical evidence why you shouldn’t – this is always a personal choice).
Some people might want to rest and do nothing, which is absolutely fine. Others may enjoy a very restorative session, perhaps focusing on relieving symptoms such as cramps or heaviness. Yin, restorative yoga or a slow lunar flow might be the perfect remedy during the menstrual phase. Include poses to create space around the pelvis to ease tension or stagnation.
2. Follicular phase
As the hormones start to increase, so does our energy and strength. In Ayurveda, this corresponds with the earth and water elements of Kapha dosha. Research suggests that muscle repair and restoration are enhanced in the follicular phase of the menstrual cycle.
The follicular phase is the perfect time for a stronger Vinyasa practice and sun salutations, embracing strength and core work. Perhaps you feel more inclined to experiment with poses you otherwise find challenging. Enjoy your plank and side plank poses, Chaturaṅgadaṇḍāsana, arm balances, deep backbends and inversions.
If you tend to push yourself or are a typical Type-A personality, be mindful that you don’t overdo it. Balance the solar strength with some lunar calm. Often, when we push ourselves excessively during the follicular or ovulation phases, we crash in the late luteal or menstrual phase. This is a good time to observe your habits!
3. Ovulation
During the time around ovulation, hormone levels are high and most people feel really good. There is a natural sense of confidence and energy. It’s the time for a potential pregnancy. Oestrogen along with Kapha dosha energy may make us feel extra juicy, sexy and sensual too.
You can continue with the power, strength and stamina from the follicular phase. Alternatively, embrace the sensual, soft and fluid feminine energy of ovulation. This can be a softer, circular or spiralling flow – the opposite of the often taught, linear, alignment-based yoga classes. Be intuitive and let your body move you!
4. Luteal phase
In my book Teaching yoga for the menstrual cycle – and āyurvedic approach I write: “In Āyurveda, we can compare this part of the cycle to pitta dosha. Pitta is fire, heat and transformation. Pitta is action – creating an opportunity for conception or opportunity for a new cycle with another menstrual phase. It’s also about being sharp and focused. It is the light so we can see clearly. Excess pitta is overheating, which can manifest as perspiration and increased body temperature, hot flushes and inflammation, but also as hot temper, irritability, anger and frustration. Many premenstrual syndromes could be caused by excess or imbalanced pitta dosha.”
In the early luteal phase, just after ovulation, you can combine the energy of the follicular/ovulatory with the sharpness of the pitta dosha. Focus on technique and alignment. Take time to get into the detail of the poses or sequence. Begin to include more cooling and calming poses to reduce any excess pitta, heat, irritation and frustration.
In the days before you expect your period, you can also start to enjoy more of the hip-opening restorative poses, as well as cooling and calming breathing practices.
Menstrual cycle awareness in yoga and life
The most important thing is to learn to listen to your body. Understanding that the different phases of your cycle have an impact on your physical, mental and energetic health. We are cyclical beings and we are all unique. Menstrual cycle awareness and Ayurveda are both about appreciating our unique cycles and how we can work with our body and our changing phases through our life – including in our yoga practice.
I wrote the book Teaching yoga for the menstrual cycle – and āyurvedic approach to educate on this subject. Although it’s written for yoga teachers, it’s an education for everyone who has a cycle and loves yoga. You may also want to check out my Feminine Cycles & Seasons online immersion for more information.
