Period Yoga: Aligning Your Practice with Your Cycle

Written By Lee Mei

Have you ever felt like your yoga practice isn't quite in sync with your body? As if some days you're bursting with energy, while others leave you struggling to get on the mat? You're not alone. The secret to unlocking your full potential on and off the mat lies in an often-overlooked aspect of our physiology: the menstrual cycle.

Unlike the one-size-fits-all routines we're often taught, this approach recognises that our female bodies undergo profound changes throughout the monthly cycle. By tuning into these shifts, you can harness your body's innate wisdom to optimise your practice, boost your energy, and nurture your overall well-being.

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Ready to discover how your menstrual cycle could be the key to a fulfilling yoga journey?

 

Before we dive in and explore the fascinating connection between your mat and your monthly rhythm, let’s talk about the basics and science of the cycle. If you are a seasoned hormonal health reader, you can jump to the header Tailoring Your Yoga Practice to Your Menstrual Cycle.

 

Menstrual Phase

The menstrual phase marks the beginning of your cycle. During this time, you experience bleeding as your uterus sheds its lining. This phase is characterised by:

  • Low levels of estrogen and progesterone [2]

  • Possible symptoms such as cramps, tender breasts, bloating, and mood swings [3]

  • The uterine lining (endometrium) being at its thinnest [2]

This phase is a time when you may feel more introspective and in need of rest. I mean, you are literally bleeding while you carry on with your daily life. Don’t feel guilty if you need to skip your practice or cancel a weekly yoga class, it’s only natural to take it slower and wanting to taking care of your body = yourself.

 

Follicular Phase

The follicular phase overlaps with the menstrual phase and continues until ovulation[2]. During this phase:

  • Your pituitary gland produces follicle-stimulating hormone (FSH), stimulating the growth of 3 to 30 follicles in your ovaries [1]

  • One follicle, known as the dominant follicle, continues to grow while the others break down [1]

  • Estrogen levels begin to rise, causing the uterine lining to thicken [2]

This phase is often associated with increased energy and creativity. You might want to start increasing the intensity of your practice and try out new classes or a new asana with your private teacher.

 

Ovulation Phase

The ovulatory phase is a short but crucial part of your cycle. Key points about this phase include:

  • It lasts about 16 to 32 hours [1]

  • A surge in luteinising hormone (LH) triggers the release of the mature egg from the ovary [1]

  • You have the highest chance of becoming pregnant during the five days leading up to and including ovulation [4]

  • Highest levels of hormones during the cycle.

During the ovulation phase, many women and menstruated individuals with a balanced cycle experience an energy boost and the need to be social. It’s the best time to test your limits and go all in with your practice.

 

Luteal Phase

The luteal phase begins after ovulation and lasts until the start of your next period. This phase is characterised by:

  • The formation of the corpus luteum, which produces progesterone and some estrogen [3]

  • A slight increase in body temperature [6]

  • Thickening of the uterine lining in preparation for a potential pregnancy [6]

If pregnancy doesn't occur, the corpus luteum breaks down, causing a drop in hormone levels and the start of your next period [3]. During this phase, you may experience premenstrual syndrome (PMS) symptoms, including:

  • Bloating and liquid retention.

  • Cramps and change in digestion.

  • Mood swings and irritability.

  • Exhaustion and change in sleep quality.

  • Tender, swollen breasts [5]

While during the first half of the luteal cycle you might still experience the “high“ from the ovulation phase, on the second half it might be time to start decreasing the intensity of the practice. Approach it differently by having as a goal of maintaining your routine instead of trying to reach your limits. As hormone levels start to drop you will experience tiredness faster than usual, thus exposing your body to stress through a demanding practice becomes counterproductive in the long-term.

 

Understanding these phases helps you recognise how your body changes throughout your cycle.

This knowledge can be invaluable in tailoring your yoga practice to support your body's needs at each stage.

 

Remember, while these phases are typical, every women and person who menstruates is unique. Your cycle may vary in length or symptoms, and that's perfectly normal. If you have concerns about your menstrual cycle or you suffer from a health condition (e.g. endometriosis, PCOS, etc.), it's always best to consult with your trusted healthcare provider.

Our menstrual cycle is far more than just a sign of fertility. It is an indicator of our overall health. Often referred to as the fifth vital sign, fertility holds the same significance as pulse, temperature, and blood pressure. An imbalanced cycle can lead to a long list of challenges, some of which are outlined in The Fifth Vital Sign: Master Your Cycles & Optimize Your Fertility for those interested in the science behind it. To put it simply, imagine constantly living with a luteal phase enduring PMS — that’s just one example of the impact.

 

Understanding and honouring your body’s natural rhythms is key to unlocking your full potential. So why not harness the power of your cycle, using what nature has gifted you to enhance your practice?

By tuning into your body and understanding these phases, you can create a yoga practice that supports and nurtures you throughout your entire cycle. In the next section, we'll explore how to tailor your yoga practice to each of these phases for maximum benefit and comfort.

 

Tailoring Your Yoga Practice to Your Menstrual Cycle

Understanding how to adapt your yoga practice to your menstrual cycle can help you maximise the benefits of yoga while respecting your body's natural rhythms. By aligning your practice with the different phases of your cycle, you can address specific needs and symptoms, ultimately enhancing your overall well-being. Remember, practicing yoga is a process of integrating the body, mind and soul. You want to practice with your body and not against it.

The intensity of your yoga practice should vary throughout your menstrual cycle to accommodate your changing energy levels and physical needs. During menstruation, many yoga teachers recommend a more conservative approach to asana practice [7]. This often involves prop-supported or modified poses, which can be beneficial if you feel sluggish during your period. However, it's important to note that every person's experience is unique, and you should listen to your body to determine what feels right for you [7].

As you move into the follicular phase, your energy levels typically start to increase. Around days three to five of your period, as estrogen begins to rise, you might feel more inclined to engage in exercise [8]. This is an excellent time to gradually reintroduce more dynamic practices that will make you enjoy breaking a sweat [9].

During ovulation and the early luteal phase, your energy levels are often at their peak. This is an ideal time to challenge yourself with more strengthening and demanding practices [9]. You can incorporate playful, creative elements into your practice and explore your boundaries with new peak poses [9].

As you approach the premenstrual phase, it's wise to scale back the intensity of your practice. The week leading up to your period is when the ligaments in your body become more sensitive, increasing the risk of injury [9]. Don’t be surprise if some poses are feeling more demanding than usual, eventually when entering the new cycle it will come back as it usually should feel.

 

Assessing Your Needs

To create an effective period yoga routine, it's crucial to start by assessing your individual needs. Every person who menstruates has a unique experience, and your cycle may vary in length or symptoms from month to month [11]. If you’re just getting started to track your cycle consider the idea of observing it for 1-3 months to document and reflect on how you feel during different phases of your cycle and what specific challenges you face. Some tips on what you can document on:

Journaling

  1. Any challenges you faced during your practice.

  2. Your emotional and mental states before and after practice.

  3. Changes in stress levels, mood, or mental clarity.

  4. Energy spikes and lows per week or per phase.

  5. Circular progress in your practice.

 

This self-reflection will foster self-awareness and mindfulness, helping you identify patterns and set appropriate goals for your practice [12].

 

Choosing Appropriate Poses

Once you've assessed your needs, you can select yoga poses that address your specific concerns during different phases of your menstrual cycle. Here are some guidelines for choosing appropriate poses:


  1. Menstrual Phase (Days 1-8):

    1. Focus on gentle, restorative poses that help alleviate cramps and lower back pain [13]

    2. Practice hip-openers (e.g. Baddha Konasana, Ardha Kapotasana) and twists (Parvritta Parsvakonasana, Ardha Matsyendrasana) to help stretch the pelvic floor and back.

    3. Try assisted inverted poses, such as Setu Bandhasana and Salamba Sarvangasana with a block for tiredness. [7]

    4. Join breathwork ceremonies or practice pranayama techniques to release emotional tensions to meet the need for introspection and solitude.

    5. If you have a regular inversion practice consider the idea of skipping doing inversions on the first bleeding days and decrease the time being upside down to avoid excessively disturbing the natural down flow of your period [to learn more read blogpost The Myths of Practicing Inversions on Your Period].


  2. Follicular Phase (Days 6-14):

    1. Gradually reintroduce more dynamic practices as your energy levels increase [9]

    2. Tap into the rise of the new hormones being produced by exploring new classes.

    3. This is the ideal time to add a new sequence or asana into your routine. Always ask your private yoga teacher if you need guidance to learn the correct alignment.


  3. Ovulatory Phase (Days 14-17):

    1. Take advantage of your peak energy levels with more challenging practices. [9]

    2. Incorporate playful elements or ask your private teacher to help you explore your limits for high performance. [9]

    3. If you do something else then asana yoga, strength training will be more rewarding and a good time to load your reps during this time.


  4. Luteal Phase (Days 18-29):

    1. Scale back the intensity of your practice as you approach your next period [9]

    2. Focus on poses that promote maintenance of your current practice. Remember to detach from the high of the previous phase and focus on a sustainable yoga practice. For instance, if your goal is to get the practice done every morning but you had a bad sleep, consider shorten it or do 10 Surya Namaskar to maintain the habit.

    3. Think of joining classes or practicing postures that help you alleviate your PMS.

    4. Joint pain: long warm-up, avoid entering advanced posture too soon; bloating: twists and digestive stimulating pranayama are your best friends; mood swings: inversions will help you change perspective; tiredness or restlessness: breathwork and pranayama helps regulate energy levels.

    5. Be prepared to adjust your schedule based on how you feel. Some days you might need to take it easy, while others you might feel up for a more challenging practice [13].


Remember to listen to your body and adjust your practice as needed. Some days you might feel energetic enough for a more intense practice, while other days may call for a gentler approach [13]. Yoga is ultimately about listening to your body and doing what's best for you. Be patient with yourself, and allow your practice to evolve as you become more attuned to your body's rhythms.

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Lee Mei