Yoga for a 28 day cycle
by Olivia Fallon
For many women, the message we’ve absorbed, whether from the fitness world, social media, or even certain yoga spaces is that consistency means intensity. That to commit to your practice, you must do the same thing, with the same energy, every day.
But our bodies are not the same, every day.
We are cyclical beings.
And sometimes, pushing through may be the very thing our bodies are asking us not to do.
When Effort Becomes Exhaustion
The menstrual cycle brings natural shifts in energy, focus, strength, and emotion. These shifts are not flaws. They’re invitations.
Yet when we continue to practise in ways that override those shifts especially when we’re tired, sensitive, or premenstrual it can send a subtle signal to the body that it’s not safe to rest. This can raise cortisol levels (your stress hormone), and over time, it may impact other delicate hormonal systems.
You might start to notice:
- Feeling wired but tired after class
- Sleep that doesn’t feel restful
- More intense PMS symptoms
- A sense that your body is working against you
But it’s not.
It’s asking you to listen more deeply.
A Cycle-Conscious Practice
Cyclical living invites us into a more fluid, responsive way of being.
When we practise with our cycle rather than pushing through it something beautiful happens. We create a relationship of trust with our body. We begin to feel held, rather than depleted.
Here’s a gentle way to begin aligning your practice with your cycle:
Menstrual Phase (Day 1–5):
This is your inner winter. A time to slow down and turn inward.
Nourishing practices: restorative yoga, Yoga Nidra, breath awareness, gentle pelvic breathing, or simply lying in savasana.
(Try our FemiYin & Meditation, Yoga Nidra, Menstrual Ease / At your local studio look for Restorative Yoga / Meditation / Yoga Nidra)
Follicular Phase (Day 6–12):
Your inner spring. Energy begins to rise.
Nourishing practices: playful, creative movement; flowing sequences that spark lightness and joy.
(Try our Follicular Yoga / At you local studio look for creative flow, hot yoga or hatha yoga)
Ovulation (Day 13–17):
The peak of energy. Inner summer.
Nourishing practices: more dynamic flow, if it feels supportive—balanced with grounding breath or stillness at the end.
(Try our Ovulation Yoga / At your local studio look for Dynamic Flow, Ashtanga Practices and Energising Flow Classes)
Luteal Phase (Day 18–28):
The inner autumn. Energy begins to soften.
Nourishing practices: slower flow, hip-opening, Yin, self-massage, or guided meditations to support mood and nervous system.
(Try our Luteal Yoga, FemiYin / At your local studio look for more Soulful Flow, Yin & Meditation, Hatha Classes)
Slowing Down Is a Strength
Letting go of “shoulds” in your yoga practice is a deep form of self-respect.
You don’t need to show up the same way each day to be committed.
You only need to meet yourself where you are.
Your practice doesn’t have to look the same every week.
It doesn’t have to be strong to be powerful.
It doesn’t have to be long to be meaningful.
When you practise in alignment with your cycle, you begin to feel that gentle truth in your bones:
There is wisdom in rest. There is clarity in softness. There is power in honouring your natural rhythm.
