Yoga for the Feminine-Harmony for Each Phase of the Menstrual Cycle

All women everywhere are waking up- more of us have been paying attention in life, not just to our culture and society, but especially to our inner healing and bodies. We’ve learned that our own healing has many facets, like a brilliant diamond, each to be honored and explored when the season is ripe. Every female we can think of, especially ones that we admire, has her own unique sides and expressions, and chances are that it is those exact expressions themselves and their uniqueness to the individual that allows us to admire these women so much.  

A facet that we’re uncovering, with the perseverance and tenacity of a focused warrior princess, comes along with questions such as, “how can I know myself more deeply?” And, “how can I embrace the feminine within me, so I can live more congruently with the natural flow of life?” Also, and here is the biggest one, “how can I, in general, feel better?” There are thousands of ways awakened women can come to know her inherent  inner goddess: creating a routine around sleep circadian rhythms, following the phases of the moon, self-expression through dance and song, and spending time in nature, to voice a few favorites. 

One way women (and any who identify as female) can educate themselves around the Divine Feminine within, just waiting to be tapped into, is to synchronize her monthly cycle with her yoga sadhana (yoga practice). Remember the definition of yoga: union. The path one takes and the actions within that path which propel one towards realizing union is also yoga. Yoga means union with the breath, union with the heart, and ultimately, union with all that is. For every woman, embracing her own hormonal phases and their unique qualities is a deeply healing and beautiful yoga.
As we get into the details about what this looks like, let’s get a refresher on what is actually happening within the hormonal system that makes us women, and it has to be said, so outrageously magnificent.

The Energies and Yoga for Each Phase of the Cycle

The menstrual phase: Represents the first day of your period where you see dark or bright red blood. This is day 1 through day 5 to 7, depending on how long your cycle lasts. Usually during this time women feel tired, bloated, have cramps or backache, and have trouble with emotional stability. Energy levels are low, and this is a natural, normal part of this phase.
If possible, total rest and relaxation is recommended. If you want to sleep, sleep. If you want to be alone, go be alone. For career and family oriented women who find it difficult to find any extra time in a day, start small. Take 10 minutes here and there to lie down or practice breathing exercises. Long, deep, slow breathing is great to do during this time. As you begin to feel calmer by practicing in these short increments, you might find yourself naturally extending your “quiet time” to 30 minutes or longer. If you are extremely go-go-go (you know who you are) at some point or another, a shift in priorities could be needed in order to honor your body and your hormones. Think of it this way- when you feel calm, nourished, and at peace, you bring those qualities to everything you do and every person you interact with. In this way, your self-love is a service to others. Be gentle on yourself as you release feelings of people-pleasing or guilt when you care for yourself, as this is the biggest act of love a woman can practice.
While menstruating, you can make the choice to rest, journal, and relax in whatever way you please. What matters most, in each phase of the cycle, is to get quiet and tap into how you're feeling, then honoring what insight you get back.
Hot baths, yin yoga, restorative yoga, and naps are recommended as ways to yield to the energy of the menstrual phase. This phase of your cycle has one singular focus: rest.

The follicular phase: Represents day 7 through day 13 or so, once period blood has ceased. During the follicular phase, hormone levels are rising, therefore energy and vitality levels are rising. Women in this phase report feeling energetic, being able to handle all that life offers with a feeling of capability and competency, and general feelings of well-being. Logically speaking then, this phase is a great time for more rigorous exercise, flow based yoga such as vinyasa, ashtanga, or kundalini, and weightlifting or high intensity cardio. Breathwork and pranayama like ujjayi breath, breath of fire, or any sort of vitalizing breath flow is fabulous here.  The energy of this phase is how you feel as your best self- thriving, smiling, and also, probably, feeling sensual or romantic, which leads us right into the third phase, the ovulation phase.

The ovulation phase: This is where hormone levels are at their peak, and an egg is released from the ovaries. This process begins roughly on day 14 and lasts around 24 hours. If the follicular phase we were just discussing is compared to a wave building, ovulation is the peak of that wave. Not joking, true magic happens for those fortunate enough to be ovulating. Estrogen, to women, is the hormone that holds within it the exact power supply and vitality that makes us thrive, and this hormone peaks during ovulation. Since energy levels are great, harness the moment any way you are guided. Creativity, connection with others, and blissful moods abound during this time!

The luteal phase: After ovulation, and if pregnancy didn’t occur, the body prepares to shed the uterine lining and have a period. The luteal phase reflects the dissipation of our energetic wave, and, if hormone levels are balanced, some women don’t have too tough of a time here.
However, it’s been seen that most American women have some form of PMS or another, with symptoms like cramp pain, migraines, extreme mood changes and diarrhea/vomiting. According to Traditional Chinese Medicine, which is an ancient, holistic medical practice known to heal the hormones naturally, there should be no PMS at all. If PMS is occurring, it’s a sign that there is an underlying hormone and/or diet issue, those of which are intimately intertwined. 

There are many factors to understanding your unique PMS. Your stress from the month, how you ate, and how well you slept are all factors in PMS, especially diet and stress. Typically women talk about mood swings and the power of the emotions the week before their period, so let’s explore the emotional aspects that are normal for every human and the important insight they can share with us.
First and foremost, be gentle with yourself. Time alone, again, even if only for a few minutes at first, is essential to heal the emotions. Self-reflection allows a person to pause and consider where they may be reacting from. You owe it to yourself to pause and consider yourself, because, as we’ve learned, self-love is a service to others, and truthfully, inner peace is your human birthright.
Allow yourself to express and flow with your emotions. Whether it’s anger, sadness, or anything else, the emotion must first be SEEN in order to be understood. To see, one must get quiet and tune in. Witness the emotion with a sense of non-judgement and have zero expectations. Be open-minded and present with the emotion. After the emotion is seen, understanding follows. Sometimes all the emotion needs is to be accepted and seen. When we see and understand the emotion, compassion emerges like a bright, warm sun. When we are compassionate with ourselves, we also feel emotional equanimity and peace. It is these qualities that bring us a more balanced and joyful life, as well as bringing us closer to the goddess nature within us. 

Ladies, this is going to be a life-long process, I won’t sugar coat it for you. Emotions are a valuable part of life, and they are oftentimes the very key to understanding your inner healing. Express your emotions in a safe way. Primal screaming, pouding a pillow, or cardio work is great for anger. For sadness, both crying and laughter are healers, depending on what your particular sadness wants. What needs to be paid attention to is how you feel as you express your emotions. You know you’re healing your emotions correctly when what you do to relieve them feels just like that, a relief. If, however, you begin to cycle into an even deeper feeling of sadness or anger, then another tactic should be applied. Stopping what you’re doing and totally re-directing yourself will break you out of the vicious spiral of suffering. Leaving the house, taking a walk, or calling a friend are valuable methods to regain balance. A mindfulness meditation routine is invaluable for emotional stability. (Check out my online courses on mindfulness meditation!)
Yoga poses during this phase are personal. Yang style yoga is good for the first half of the luteal phase, and yin style fits well for the second half. Long walks are an easy and pleasant  form of exercise, and being outside will calm and ground you. Chances are, your body is asking for more rest and relaxation than you think.

To conclude: 

In any phase of your cycle, pausing to consider how you feel and what you need is necessary. 

Harness the energy from your follicular and ovulation phases, and yield to the energy of your luteal and menstrual phase. 

Trust that you are where you are meant to be, and that your learning is unfolding for you in a way that serves your evolution. This is the evolution to union with unconditional love. 

Experiment with different styles of pranayama or meditation for the phases of your cycle. Nadi Shodhana, or alternate nostril breathing, is a favorite breath to balance the hormones and the yin/yang qualities within us. 

References:
Fix Your Period by Nicole Jardim
Period Repair Manual by Lara Briden
Beyond the Pill by Dr. Jolene Brighten