Phases of the menstrual cycle and how to live in alignment

phase 1: menstruation, 1 - 7 days, inner winter

Similar to winter, menstruation is a time when we tend to rest and focus on self care rituals. This is the time to turn inwards and hibernate. Try gentle forms of movement, such as walking or calming activities like restorative or Yin yoga.

phase 2: follicular, 7 - 10 days, inner spring

Just as the arrival of spring awakens the earth, this phase signifies a fresh start where we shake off the heaviness and fatigue of menstruation. Embracing this active approach enables us to embrace a lighter and more invigorated state of being. Try moving regularly, and including weight bearing exercises.

phase 3: ovulation, 1 - 2 days, inner summer

Ovulation, similar to the vibrant energy of summer, represents the peak point in your menstrual cycle. Encourage movement such as running, HIIT, cycling, and swimming. Engaging in these invigorating exercises during ovulation can complement the heightened vitality of this phase.

phase 4: luteal, 10 - 14 days, inner autumn

Autumn invites us to slow down and transition, redirecting our energy and refocusing our priorities. During the first half, try strength training and light cardio. In the second half, try slower movement such as walking, yoga, or pilates.

It’s important to note that everyone’s menstrual cycle and response to exercise can vary! Listening to your body and adjusting your routine based on how you feel is crucial to live in alignment with your cycle.