Tag: cycle syncing

restorative yoga baddha konasana

How to reduce overwhelm and fatigue with restorative yoga

Leave a comment

This weekend I have really been feeling the dark moon energy. I know many of my female friends have been too. Last night I taught a restorative yoga for the dark moon phase class. I practiced the sequence myself as I was planning the lesson and it was exactly what I needed to ground myself and restore my energy.

Dark moon phase and menstruation

The dark moon phase is the few days either side of the new moon. This moonless sky was on Monday here in Athens. This lunar phase brings with it a more gentle, slow paced and inward facing energy. We often feel more tired, less motivated to work and play and need time to rest and reflect. Just as the moon disappears from the sky, we also want to retreat away from our responsibilities and obligations.

When we align this with our menstrual cycles, the dark moon phase represents menstruation. This is the time when we feel our lowest energy levels. Some women experience cramping and pain as the uterus works hard to shed it’s lining. We often feel more tired and overwhelmed than usual. We might feel like we need a break from work and social activities.

It’s fascinating to me how many women seem to be bleeding with the new moon this lunar cycle. I started my period on Friday and so my menstrual phase spanned the dark moon phase this cycle. I also have friends in Greece, the UK and Germany who have told me that they were bleeding this weekend. Some of them told me they were experiencing more pain and exhaustion than usual. Collectively there seems to be a craving for rest and healing.

Cycle syncing in the dark moon phase

As much as I try to listen to my body and live in sync with my cycle, it can be difficult at times! In Athens right now it’s over 30°C. It’s quite challenge to reconcile that need for cool and calm energy with the fiery hot summer energy that we have right now. I want to do all of the things and sometimes my body just say no…

This weekend I had plans to go and visit an island with some friends. Even though I was bleeding I wanted to make the most of the trip. We went to the beach, ate great seafood and travelled all over the island. We saw endless pistachio groves and a beautiful temple. It was such a lovely weekend but of course when I came home I was exhausted as I hadn’t been able to take the rest I really needed. I experienced cramps into the 3rd and 4th day of my cycle which is unusual for me. Plus I still feel tired a couple of days later.

At first I started to blame myself for not taking more care when “I know better”. But really, there is no such thing as perfection when it comes to living in sync with your menstrual cycle. Sometimes it is just bad timing and there is nothing you can do about it. As much as you would like to hit pause on the world for a few days and continue were you left off, the world keeps on turning. We just have to do our best to take rest where we can and show ourselves some compassion.

Some ways we can nurture ourselves when we are busy during menstruation include:

  • Making time for a daily nap or yoga nidra practice
  • Spending at least an hour alone to reflect and dream
  • A short meditation or breathwork practice to connect with the pelvic space
  • Going to bed early or lying in if possible
  • Switching off electronics and all notifications for a while
  • Taking time to write in a journal or doodle
  • A daily restorative yoga practice

Yoga for the dark moon

One of my favourites is of course restorative yoga. I have incorporated this into my health regime over the last 3 years or so and it has done wonders for my wellbeing. Restorative yoga aligns well with the dark moon energy as it is a very slow, soft practice. We use lots of pillows and props to support the body and hold postures for 5-20 minutes at a time. The practice is designed to restore energy and stimulate healing within the body mind. It really is a transformative practice!

On Tuesday evenings I teach Yoga for Women’s Health at the Mala Centre in Holargos, Athens. With all of these energies in the air, I decided to offer a slightly different style class last night in honour of the dark moon phase. Some yoga practices can be very intense, building heat and strength in the body. It particular, vinyasa and ashtanga styles of yoga can be very dynamic and need a lot of stamina.

These practices are great for creating a strong and healthy physical body and focus and discipline in the mind. But it’s important to also balance this kind of yoga with a slower, cooling and calming practice. This is especially important for women as we cycle through our own monthly ebb and flow of energy. I love how the yoga practice has so much to offer us and can meet us where we are right now.

Healing new moon yoga sequence

restorative yoga baddha konasana

With this in mind, we practiced a kneeling version of lunar salutes or moon salutations instead of the usual sun salutations in a hatha yoga practice. This sequence has a lovely grounding energy to it and includes lots of lunges to open the hips and side bends to create space in the side body. I also included more restorative yoga postures than usual using pillows as props.

As usual, we practiced some postures and breathwork to support healthy menstrual flow and to ease pain in the pelvis and lower back. This includes Badda Konasana (cobblers’ pose), Upavistha Konasana (wide legged seated forward fold) and Setu Bandha Sarvangasana (supported bridge pose). The class ended with a short yoga nidra practice to support deep rest, healing and restoration of that yin, lunar, feminine energy that we are craving right now.

The students left the class with a healthy, happy glow. It’s a good job the class was in the evening as we were all ready for bed afterwards! I plan to teach a similar restorative yoga class for the dark moon next cycle too as it’s such a beautiful practice.

If you live in Athens and want to join me for yoga in Holargos or Filothei, you can check the schedule and book your space HERE.

Until next time, Namaste…

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
  • If you liked this post, follow my blog or subscribe by email to receive updates on new content
  • Follow me on Instagram and Facebook for daily updates and inspiration

Book your consultation now

Let it shine: Embracing inner summer aka the ovulatory phase

Leave a comment

It’s been a while since I shared my experiences with menstrual cycle awareness practice and part of the reason is that it has become such a habit for me to live this way that I don’t consciously think about it as much as I used to. Menstrual cycle awareness is exactly that, living with a conscious awareness of your menstrual cycle. I’m not sure I really like the term but at least it does what it says on the tin. In their book Wild Power, Alexandra Pope and Sjanie Wurlizter use the term “Menstruality” which I also love as it brings in the elements of spirituality and mysticism which are directly tied to this practice.

Today I want to share about my experience with inner summer aka the ovulatory phase. Usually the second half of our cycle gets the most attention because PMS and difficult periods can be the most disruptive to our lives and therefore the luteal and menstrual phases are the ones we tend to focus on. Ovulation is usually forgotten about, until we decide we want to get pregnant and then it becomes the holy grail and something to be measured, analysed and hunted down. However, I think there is such a beauty in the ovulatory phase even for women like me who are not ready to have children yet, or those who have already passed this phase of life.

To begin with the science, ovulation is the process of releasing an egg from one of our ovaries. Ovulation itself can be considered as the main event of the menstrual cycle because if we do not ovulate, we do not menstruate. Yes, you can still experience a bleed during an an-ovulatory cycle but you will not be fertile and it is not considered to be a true period. To me, ovulation is the creative miracle of feminine energy and something to be celebrated. Ensuring healthy ovulation is an important part of my holistic health coaching practice as it brings so many benefits on all levels of our being: physical, mental, emotional and spiritual.

The ovulatory phase begins a few days before ovulation and lasts until a few days after. It can also be considered the “fertile window” for women practicing fertility awareness method as these are the days when we are most likely to get pregnant if we aren’t using contraception. At the beginning of the ovulatory phase, we are dominated by the hormone estrogen but we also experience spikes in Follicle Stimulating Hormone (FSH) and Luteinising Hormone (LH) which cause a mature egg to be released. Progesterone levels remain low until after ovulation as this hormone is released from the ovary at the site the egg was released.

Image credit: Hello Clue app

For me ovulation brings with it this sense of expansion and super-human capacities. In a good month, I can feel energised and radiant and like I can handle anything life throws at me. There is this almost fizzing creative energy where I feel inspired and have many ideas for creative projects, my business and life in general. It’s also a time when I feel most social which as an introvert I embrace whole-heartedly. Often I find being around other people exhausting and I need time to recharge afterwards but around ovulation my social capacity increases a lot! I feel like I have more energy for my close relationships and a greater capacity to put myself out there in challenging social situations.

It’s also a time when I feel my most physically attractive and confident. At this time of my cycle I love wearing clothes which feel feminine and taking the time for self-care routines which make me feel beautiful like taking time to style my hair or painting my nails. At other times in my cycle my self-care is more focused on the emotional level like meditation, journalling and relaxation. During ovulation I feel more liberated and comfortable in my body but there is also this sense of magnetism which I think runs even deeper than the physical level. I think as women we just have this energy during ovulation that attracts others, whether that is sexual partners, friends, work connections or even children.

Before I started to practice menstrual cycle awareness, I did notice these subtle differences but I didn’t understand what I was experiencing. I distinctly remember one week feeling on top of the world and the next feeling it come crashing down around me. I would wonder what was going wrong and point the finger of blame towards others or towards my own body. In reality the shifts we experience are perfectly natural and more gradual like a tide moving in and out throughout each month, the waxing and waning of the moon or the changing of the seasons. When we have present awareness and consciously go with this flow rather than fighting against it, life can be a truly beautiful experience.

Although awareness is always the best place to start, actually making lifestyle changes can be tough. One of the ongoing problems I have with this phase of my cycle is that I think that I can do it all. I start multiple projects at once and then either don’t finish them or burn myself out trying to finish what I started. I struggle to decide how to spend my energy, whether to focus on work or play. I fill up my diary for the next few weeks without realising that once my inner autumn aka pre-menstrual phase arrives I am more likely to want to chill at home with a book or spend time writing rather than going out dancing or hosting workshops. This is why using a period tracker app or calendar can be a useful tool because it helps you to think ahead and plan accordingly!

I find that channeling the increased energy of the ovulation phase into one or a few projects is the best way to feel fulfilled rather than overwhelmed by the end of the cycle. It can be extremely satisfying to see a creative project or a specific task through from start to finish over the course of the month. If we germinate ideas and set goals after our period and focus our energy throughout the cycle, we really can achieve great things. Just like we have this sense of closure and preparation for hibernation at the end of summer, it brings us a sense of fulfillment to tie up lose ends as we approach our next bleed and we can surrender to relaxation knowing that we have put our creative energy to good use.

If you are interested in learning more about living in sync with your menstrual cycle, take a look at my other posts in the menstrual cycle awareness category and definitely consider reading the book Wild Power which I recommend to all of my female health coaching clients. Discovering and syncing with this inner rhythm has helped me so much to understand and connect with my body, my feminine energy and nature itself. It’s something that is rarely talked about and we are not taught in school but yet it is a current that runs under the river of our lives and affects everything we do. Living in a female body comes with many challenges but I would never change it for the world.

Over to you…

Do you currently track your menstrual cycle? What is your experience of ovulation aka inner summer? Is it a time you are consciously aware of or would like to be in the future? Let me know your thoughts in the comments below. Like this post and follow my blog for more posts on nutrition and yoga for healthy, balanced hormones!

If you are looking for guidance, support and accountability on you health journey, please contact me or check out the nutrition and holistic health coaching packages I offer. I am a qualified Public Health Nutritionist and hatha yoga teacher and my specialty is helping women to balance their hormones and heal their body and metabolism after restrictive dieting. I would love to work together with you to move past any health blocks and get you feeling your best again!

Other posts you might like

Express your feminine energy in inner summer

Leave a comment

Today I want to share about my experience with inner summer aka the ovulatory phase. It’s been a while since I shared my experiences with menstrual cycle awareness practice. Part of the reason is that it has become such a habit for me to live this way that I don’t consciously think about it as much as I used to.

Menstrual cycle awareness is exactly that, living with a conscious awareness of your menstrual cycle. I’m not sure I really like the term but at least it does what it says on the tin. In their book Wild Power, Alexandra Pope and Sjanie Wurlizter use the term “Menstruality” which I also love as it brings in the elements of spirituality and mysticism which are directly tied to this practice.

Today I want to share about my experience with inner summer aka the ovulatory phase. Usually the second half of our cycle gets the most attention because PMS and difficult periods can be the most disruptive to our lives and therefore the luteal and menstrual phases are the ones we tend to focus on. The follicular phase or inner spring can also be a time we breeze through as we tend to feel good.

Ovulation is usually forgotten about, until we decide we want to get pregnant and then it becomes the holy grail and something to be measured, analysed and hunted down. However, I think there is such a beauty in the ovulatory phase even for women like me who are not ready to have children yet, or those who have already passed this phase of life.

To begin with the science, ovulation is the process of releasing an egg from one of our ovaries. Ovulation itself can be considered as the main event of the menstrual cycle because if we do not ovulate, we do not menstruate. Yes, you can still experience a bleed during an an-ovulatory cycle but you will not be fertile and it is not considered to be a true period.

To me, ovulation is the creative miracle of feminine energy and something to be celebrated. Ensuring healthy ovulation is an important part of my holistic health coaching practice as it brings so many benefits on all levels of our being: physical, mental, emotional and spiritual.

The ovulatory phase begins a few days before ovulation and lasts until a few days after. It can also be considered the “fertile window” for women practicing fertility awareness method as these are the days when we are most likely to get pregnant if we aren’t using contraception.

At the beginning of the ovulatory phase, we are dominated by the hormone estrogen but we also experience spikes in Follicle Stimulating Hormone (FSH) and Luteinising Hormone (LH) which cause a mature egg to be released. Progesterone levels remain low until after ovulation as this hormone is released from the ovary at the site the egg was released.

Image credit: Hello Clue app

For me ovulation brings with it this sense of expansion and super-human capacities. In a good month, I can feel energised and radiant and like I can handle anything life throws at me. There is this almost fizzing creative energy where I feel inspired and have many ideas for creative projects, my business and life in general.

It’s also a time when I feel most social which as an introvert I embrace whole-heartedly. Often I find being around other people exhausting and I need time to recharge afterwards but around ovulation my social capacity increases a lot! I feel like I have more energy for my close relationships and a greater capacity to put myself out there in challenging social situations.

It’s also a time when I feel my most physically attractive and confident. At this time of my cycle I love wearing clothes which feel feminine and taking the time for self-care routines which make me feel beautiful like taking time to style my hair or painting my nails. At other times in my cycle my self-care is more focused on the emotional level like meditation, journalling and relaxation.

During ovulation I feel more liberated and comfortable in my body but there is also this sense of magnetism which I think runs even deeper than the physical level. I think as women we just have this energy during ovulation that attracts others, whether that is sexual partners, friends, work connections or even children.

Before I started to practice menstrual cycle awareness, I did notice these subtle differences but I didn’t understand what I was experiencing. I distinctly remember one week feeling on top of the world and the next feeling it come crashing down around me. I would wonder what was going wrong and point the finger of blame towards others or towards my own body.

In reality the shifts we experience are perfectly natural and more gradual like a tide moving in and out throughout each month, the waxing and waning of the moon or the changing of the seasons. When we have present awareness and consciously go with this flow rather than fighting against it, life can be a truly beautiful experience.

Although awareness is always the best place to start, actually making lifestyle changes can be tough. One of the ongoing problems I have with this phase of my cycle is that I think that I can do it all. I start multiple projects at once and then either don’t finish them or burn myself out trying to finish what I started. I struggle to decide how to spend my energy, whether to focus on work or play.

I fill up my diary for the next few weeks without realising that once my inner autumn aka pre-menstrual phase arrives I am more likely to want to chill at home with a book or spend time writing rather than going out dancing or hosting workshops. This is why using a period tracker app or calendar can be a useful tool because it helps you to think ahead and plan accordingly!

I find that channeling the increased energy of the ovulation phase into one or a few projects is the best way to feel fulfilled rather than overwhelmed by the end of the cycle. It can be extremely satisfying to see a creative project or a specific task through from start to finish over the course of the month.

If we germinate ideas and set goals after our period and focus our energy throughout the cycle, we really can achieve great things. Just like we have this sense of closure and preparation for hibernation at the end of summer, it brings us a sense of fulfillment to tie up lose ends as we approach our next bleed and we can surrender to relaxation knowing that we have put our creative energy to good use.

If you are interested in learning more about living in sync with your menstrual cycle, take a look at my other posts about menstrual cycle awareness category and definitely consider reading the book Wild Power which I recommend to all of my female health coaching clients.

Discovering and syncing with this inner rhythm has helped me so much to understand and connect with my body, my feminine energy and nature itself. It’s something that is rarely talked about and we are not taught in school but yet it is a current that runs under the river of our lives and affects everything we do. Living in a female body comes with many challenges but I would never change it for the world.

Do you currently track your menstrual cycle? What is your experience of ovulation aka inner summer? Is it a time you are consciously aware of or would like to be in the future? Let me know your thoughts in the comments below. Like this post and follow my blog for more posts on nutrition and yoga for healthy, balanced hormones!

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
  • If you liked this post, follow my blog or subscribe by email to receive updates on new content
  • Follow me on Instagram and Facebook for daily updates and inspiration

Book your consultation now

Why (and how) women should approach health and fitness differently to men

3 Comments

Ladies, ever wondered why it seems so much easier for your boyfriend or husband to stick to a diet or fitness plan and get results? Why some weeks you are full of energy and others you hardly want to drag yourself out of bed? How you can go 2 weeks eating healthily then all of sudden all you want is chocolate and ice cream? If you’ve found yourself questioning whether you just have less motivation or your body just doesn’t function as well then you’re not alone. The answer is simple and something that we live every single day, often without even being aware of it. Can you guess?

IT’S

OUR

MENSTRUAL

CYCLE!

As women we are simply not the same from week to week. Our hormone levels are continuously shifting which has a huge impact on our energy levels, mood, cravings, sleep and so much more. This can make it hard for us to stick to a routine and often feel like a failure for being inconsistent. We can think of men as being like the sun and women more like the moon. The sun shines consistently day by day, sometimes there might be some clouds in the sky or even a huge storm that affects how brightly we see its rays but behind all of that it keeps on shining just the same. The moon however moves through it’s lunar cycle from the new or dark moon where the sky appears empty to the full moon where it shines big and bright.

The lunar cycle is such a good metaphor for our menstrual cycle. The new moon represents menstruation, the time of the month when we are much less energetic and physically need to rest. The full moon represents ovulation when our energy levels are at their peak and we are overflowing with creativity and physical energy. Don’t get me wrong though, just because the moon appears dark at the new moon, it doesn’t mean there is no light, the light is just on the other side so we don’t see it. This is the time when lots of inner work is being carried out including physical and mental healing and the seeds of inspiration for creative projects are being birthed.

Because for men, the hormonal shifts are much more subtle and occur mostly on a 24hr basis, they can more easily stick to a daily routine that works for them week in week out whereas us women have both our daily and monthly rhythms to take into account. Our bodies are also more sensitive to stress from working out or not eating enough food as they are constantly trying to maintain hormonal balance and fertility. We can choose to see this as a weakness or we can see it as a super power that we can work with. There are times of the month when our strength and stamina can feel unlimited and we can surprise ourselves with what we can achieve and there are other times when we can push ourselves through a grueling workout and actually cause ourselves more harm than good because our bodies have to rely on stress hormones and adrenal reserves to make it through.

Of course we all know this on some level but we often think of it as something we have to work against rather than work with. Often we feel like we are “normal” for a couple of weeks and then BAM our hormones come along to ruin everything and we fall off the wagon. But what if we became more aware of how our bodies change throughout the month and actually build this into our health and fitness plan? What a game changer that would be! No more beating yourself up because you got so hungry before your period that you ate a large bar of chocolate every day. No more dragging yourself through intense workouts on your bleeding says when your body is crying out for rest. Instead using self-awareness and self-compassion to create a health plan that truly works for you.

What could this cyclical approach to health and fitness look like? When it comes to nutrition, this would be truly trusting your body and allowing yourself to eat intuitively. This doesn’t mean allowing yourself to eat a large bar of chocolate every day because, “PMS”, but it does mean loosening up on the diet rules, understanding why those cravings might be there and making sure that you are well fed and nourished during the day. The quantities and types of foods you crave will likely change throughout your cycle and this is ok, in fact it is essential. Your metabolic rate and nutrient requirements shift with your hormones and so the foods that will support your body also change week to week.

The simple overall guideline for a healthy diet of eating mostly whole, unprocessed foods applies throughout the cycle but the amount of energy, macro-nutrients and the ratio of raw vs. cooked foods can definitely change. It’s much better to tune into your body to find what works for you, but if you’re struggling with getting started I did write a series of posts on how to eat for each of the phases of your menstrual cycle.

  • berry tahini oats

With fitness and exercise, again it is very individual. Some women need to fully rest during their period otherwise they will feel like they are dragging throughout the month ahead. Others, me included, need a bit of easy movement to help manage painful cramps. I’m sure there are some women who can exercise intensely during their period without any issues but I think this is the exception rather than the rule. If you do workout during your period, ask yourself whether you are doing it because you feel like you should or whether it is what your body is genuinely asking for. In general, during your period and the few days before it’s a good idea to at least slow down, decrease the intensity of your workouts and create space for some more restorative activities like yoga, stretching and gentle walking to help your body recover and restore energy.

On the other hand, the rising energy and stamina in the couple of weeks after your period (the follicular and ovulatory phases) are a great time to really get out there and move your body. This is a good time for more intense cardio workouts as you can get all of the benefits of getting your heart rate up and sweating without feeling totally drained. Movement can also be a great way to boost your mood and reduce PMS symptoms as you approach your period, but our energy levels tend to start to drop off towards the end of the pre-menstrual phase so it’s good to be aware of this and be prepared to take it easier without feeling guilty for not performing at your best.

In general it’s about understanding and accepting that as women we are not the same everyday and we can’t expect ourselves to show up, robot-like, in the same way every day. That is a recipe for disappointment, hormonal imbalance and burn out as I’ve learned the hard way!

Over to you

I hope you found this post interesting and it gives you a new perspective and understanding of why a traditional approach to health and fitness might not work perfectly for you as a woman. If you have any questions or want to share your experiences, let me know in the comments below! If you’re interested in health and wellness for women, follow along with my blog and please share to support my business!

If you are looking for guidance, support and accountability on your holistic health journey, please contact me or check out the nutrition and health coaching packages I offer. My specialty is helping women to balance their hormones and heal their body and metabolism after chronic or restrictive dieting but I also help anyone who is looking to improve their overall health and find the perfect balance for their body. I would love to work together with you to move past any health blocks and get you feeling your best again!

Other posts you might like

Follicular phase recipes: Berry smoothie bowl

Leave a comment

I know it’s so stereotypical for a health blogger to share a smoothie bowl recipe. At this moment there are over 2 million posts on Instagram with the hashtag #smoothiebowl. But hey.. they taste good and they can be a great healthy breakfast so why not! This recipe is great for the follicular phase (i.e. the week or so after your period) as it is light and hydrating and supports your natural fresh and vibrant energy during this time. It’s more of a summer recipe, especially if you live in a cold climate, but here in Greece the winters aren’t too harsh so I’m still enjoying cold breakfasts when I feel like it.

Ingredients

  • 200g frozen bananas (make sure they are ripe before you freeze for the best taste and texture)
  • 100g frozen raspberries
  • 1 cup milk or non-dairy alternative
  • 10g protein powder
  • Pinch salt
  • 1-2 tbsp pumpkin seeds to top

Instructions

Simply place all ingredients, except the pumpkin seeds, in a high speed blender until you get a thick creamy texture then serve in a bowl with the seeds sprinkled on top.

  • what to eat follicular phase - smoothie bowl 2
  • what to eat follicular phase - smoothie bowl 3

For any of you health nerds out there, I plugged the recipe into Chronometer so that you can see the nutritional value of the recipe. It has a good balance of carbs, protein and fat to keep your energy levels supported throughout the morning. Smoothies with only fruit can cause a blood sugar spike followed by a crash leaving you starving and irritable an hour or 2 later so it’s much better to add in some nuts or seeds and a milk which contains protein to slow down the release of the natural fruit sugars. The recipe does have 40g sugar but these are natural sugars from the fruit and milk, it’s much better to satisfy your sweet tooth in this way than over-doing it on processed sweet treats later in the day.

This recipe also provides half of your recommended daily intake of fibre, great for keeping your digestive system moving and flushing out any excess hormones such as estrogen during the follicular phase. Other highlights are the B vitamins which support a healthy metabolism and energy levels, vitamin C to support your immune system and detoxification processes. The milk and seeds also provide plenty of minerals including phosphorous and calcium to keep your bones and teeth strong and zinc and selenium to support healthy hormone production, ovulation and fertility.

The protein powder is optional but can be a good addition, especially if you are working out to help with performance and muscle recovery. I like the Sevenhills vanilla flavoured vegan protein powder but you can experiment and find one that you like. You can top your bowl with any seeds that you like. I chose pumpkin seeds for this recipe but flaxseeds or hemp seeds are also especially good for the follicular phase of your cycle. A method called “seed cycling” involves eating flax and pumpkin seeds in the first half of your cycle, from day 1 of your period until ovulation, and switching to sesame and sunflower seeds during the luteal phase. It’s not scientifically proven but it is an old remedy to help with hormone balance and if nothing else it is a fun way to mix things up and get a range of healthy fatty acids and nutrients throughout the month.

Over to you…

I hope you enjoyed this recipe, let me know in the comments below if you try it out!

  • Like this post and follow my blog for more recipes and posts on nutrition, yoga and holistic health to support your menstrual cycle.
  • If you’re interested in reading more about nutrition and the menstrual cycle check out the posts linked below.
  • If you want to work with me to get healthy and balance your hormones, contact me for more information about the nutrition and health coaching packages I offer.
what to eat on your period - banana oat pancakes

Recipes for your period: Banana oat pancakes

1 Comment

As promised, here is the recipe for the banana oat pancakes I made on the first day of my period. I’m not much of one for complicated recipes so this one is simple and quick. I’m sure you can find many pancake recipes out there but this is one that worked for me. I love eating energy dense meals like this during my period as it helps me to get in plenty of nutrients without feeling too full and bloated. I also don’t have as much of an appetite during the first couple of days of my period (after being super hungry the days before!) so making tasty meals, especially with a bit of sweetness is perfect!

Ingredients

2 eggs**
2 small ripe bananas
1/2c oats
1/4c milk (or non-dairy alternative)
1/2 tsp baking powder
Pinch salt
1 tbsp coconut oil for cooking
Toppings of choice!

**To make the recipe vegan try replacing the eggs with 2 “chia eggs“

what to eat on your period - banana oat pancakes

Instructions

  • Start by blending the oats on high speed into a flour (I used a nutri-bullet but any blender should do the trick)
  • Add the rests of the ingredients and blend for about 10 seconds until combined well
  • Let the mixture rest for about 10 minutes to thicken up
  • Heat approx. 1/2 tbsp coconut oil on a frying pan on medium heat
  • Pour the pancake mix into small circles on the surface of the pan, trying to keep them separate
  • Heat until bubbles start to appear on the surface of the pancakes
  • FLIP to the other side and cook for a few more minutes
  • Serve the pancakes and repeat with any remaining mixture (this batch did 2 pans of 3 pancakes each)

I topped mine with honey this time but you can do any combination you like. Chopped nuts or nut butter, tahini, chocolate syrup or fruit are all great options so experiment and find your favourites!

Over to you…

Let me know in the comments if you try this recipe and what your favourite toppings are!

  • Like this post and follow my blog for more recipes and posts on how to eat to support your menstrual cycle.
  • If you’re interested in reading more about nutrition and the menstrual cycle check out the posts linked below.
  • If you want to work with me to get healthy and balance your hormones, contact me for more information about the nutrition and health coaching packages I offer.

How to practice yoga for period cramp relief

4 Comments

In this post I want to share how to practice yoga for period cramp relief. Practicing yoga can be very supportive for women during menstruation. Gentle movement relaxes the body reducing tension which can cause pelvic and lower back pain during your period. However, it’s better to allow your body a break from intense exercise for a few days during your period. This includes some yoga postures and styles.

Active forms of yoga such as vinyasa or ashtanga can be depleting during your period. Instead, choose a more gentle, restorative yoga for period cramp relief. This is recommended at least during your first couple of bleeding days or until your flow is less heavy. A gentle yoga sequence is a much better way to support your body if you experience painful periods. Instead of depleting your energy further, this will help to to relieve period cramps and help you to feel better.

Yoga poses to avoid during your period

Ana Davis, author of moving with the moon, recommends to avoid strong standing poses, inversions and backbends during menstruation. These yoga poses can make menstrual cramps worse and lead to fatigue. The best yoga for period cramp relief includes lot’s of restful, supported postures, hip openers and forward folds. This will support your body’s natural rhythms and energy flows. Why?

  • Standing poses can be strenuous on the body. They may leave you feeling more fatigued during this natural time of rest and rejuvenation
  • Backbends require a lot of core activation and tension in the abdomen. This can increase period cramps and pelvic pain during your period
  • Inversions such as headstands, shoulder stand and handstands can also interfere with the downward flow or apana associated with elimination of period blood

It’s better to avoid these poses for a few days and practice a gentle restorative yoga sequence such as the one below instead. This sequence of yoga for period cramps will help you to feel your best during your period and throughout the rest of your menstrual cycle.

Yoga poses for painful periods

There are certain yoga poses which help to relieve pain in the pelvis and lower back during menstruation. Excellent yoga poses for period pain include forward bends, hip openers and supported reclining postures. These all help to relax and open up muscles which hold tension in your pelvic area causing pain.

A menstrual yoga sequence includes a combination of supported standing and seated forward folds, hip openers and reclined back bends. These yoga postures help to relieve period cramps and lower back pain. Combined with slow, deep breathing they will encourage your nervous system to relax and let go. This way you will be able to feel a sense of calm and wellbeing during your period rather than tension and struggle.

Menstruation is a natural time to reflect and turn inwards and yoga can really help to experience this effect.

Practicing yoga for period cramps regularly during menstruation can help to reduce pain and discomfort. Consistent practice will help you on your way to pain-free periods in future cycles. If you have problems such as irregular menstrual cycles or heavy menstrual blood flow, these menstruation friendly yoga poses can also help to regulate your menstrual cycle over time. They tone the muscles within your pelvic bowl and improve blood flow to your reproductive organs.

Yoga sequence for painful periods

The menstrual yoga sequence below includes the poses listed above. In total the practice should take around 20-30 minutes.

What you will need:

  • Yoga mat, towel or blanket
  • Bolster or dense cushion (see here for how to make a DIY bolster out of rolled up towels)
  • Folded blanket or towel (optional)
  • Yoga blocks (optional)
  • A quiet space to practice where you won’t be disturbed

Explore the poses using the descriptions and photos below. Once you are familiar with the poses your can practice this yoga sequence for painful periods in your own time. Hold each posture for between 1 and 5 minutes, depending on how much time you have for your yoga practice.

If you also want to improve flexibility, longer holds are better. This way you can relax deeper into the poses and allow your muscles to open up in their own time. I suggest a longer hold of 5 to 10 minutes for the final reclining pose with your eyes closed.

Standing forward fold (Uttasana)

Standing forward folds help to relieve tension in the lower back, reduce period cramps and calm the nervous system. During your period, practice forward folds with the knees bent deeply. Rest your chest on your knees or support yourself with hands or head on a block for a more restorative posture. Focus on a long straight lower back as much as possible to avoid straining. Focus on long exhales and feel the extension along the back of your legs, spine and neck.

yoga for period cramp standing forward fold knees bent
Uttasana with knees bent
Uttasana with knees straight

Hip opening with butterfly pose (Baddha Konasana)

Tight hips can create tension in the abdomen leading to pain in the pelvis and lower back. Baddha konasana pose is one of my favourite yoga poses for period cramps as it helps to release both the inner thighs and outer hip muscles. This is where you bring the soles of your feet together and allow your knees to open, creating a diamond shape between your legs.

Practice with your hips raised by sitting on a folded blanket. You can also rest your upper body back over a bolster or dense cushion to open the whole front body. In either variation, relax your pelvic floor and take slow breaths focusing on softening your lower belly.

Baddha konasana
Baddha konasa with bolster

Yogi squat (Malasana)

Yogi squat is another great pose for increasing hip flexibility and easing painful periods. Sit on a block or two in this pose to take pressure off your knees and thigh muscles. You can also lift the heels off the ground if it feels better in your body. In this pose I like to add small, swaying action side to side to release remaining tension from the hips and lower back.

yoga for period cramp squat
Yogi squat

Seated wide angle pose (Upavistha Konasana)

Another great yoga pose for period pain is seated wide angle pose or seated wide leg forward fold. This pose opens and relaxes the pelvic floor muscles, supports a healthy menstrual flow and helps to relieve period cramps. To practice this pose, open your legs in a straddle position, as wide as comfortable to stretch the inner thigh muscles gently. Again, during your period I recommend using a bolster or cushion for support. Focus on relaxing into the pose rather than trying to force a deeper stretch.

v
Upavistha Konasana with bolster
Upavistha Konasana with wide arms

Adding a side bend and forward fold over each leg helps to lengthen and release tension in the lower back. Focus on keeping both hips grounded on the mat and feel the stretch all the way from your hip, through your side body to the tips of your fingers in one long line of energy. Again, use the cushion or bolster for support. Take the weight off your upper body so that you can relax and let go.

yoga for period cramp wide leg fold 2
Upavistha Konasana with single leg fold
Upavistha Konasana with side bend

Supine bound angle pose (Supta baddha konasana)

My favourite restorative yoga for period cramps is supine bound angle pose. Practice this pose leaning back on a bolster for the ultimate relaxation experience! This gentle heart opener replaces back bends in a mestrual yoga practice. It also acts as a counter pose to all of the forward folds in this sequence.

In this pose your legs are in the same diamond shape as in the seated version of the baddha konasana above. The bolster should be touching your sacrum so that your spine is fully supported. Play around with different heights of your bolster to find the most comfortable spot. You want to be able to relax for 5 to 10 minutes at the end of your practice.

yoga for period cramp reclined butterfly 2
Supta baddha konasana with yoni mudra
Supta baddha konasana

You can experiment with different arm variations to find what feels good. Try this pose with your arms outstretched at shoulder height or resting on your lower belly. You can even try out variations of yoni mudra in this position as a gesture of connection with your womb and creative center, as demonstrated in the video below by Ancient Yoga.

If you live in Athens and want to join me for yoga in Holargos or Filothei, you can check the schedule and book your space HERE.

Until next time, Namaste…

Sources

The Women’s Yoga Book (2011) by Bobby Clennell
Yoni Shatki (2014) by Uma Dinsmore Tuli
Moving with the Moon by Ana Davies
My teacher training instructor the lovely Emma Lloyd

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
  • If you liked this post, follow my blog or subscribe by email to receive updates on new content
  • Follow me on Instagram and Facebook for daily updates and inspiration

Book your consultation now

Yoga for during your period / Yoga for period cramps

2 Comments

Should you practice yoga during your period? Yes! Practicing yoga can be very supportive for women during menstruation. Yoga can help to relax the body and mind, reducing tension which can cause symptoms such as intense cramps, lower back pain and headaches during your period. However, I recommend taking a break from exercise for a few days during your period and this includes any intense yoga practice. If you normally practice a more active form of yoga such as vinyasa flow or ashtanga, I suggest taking a break for a few days. Instead, choose a more gentle, restorative yoga practice during your period, at least during your first couple of bleeding days or until your flow is less heavy. A yoga sequence for period cramps, such as the one in this article is a much better way to support your body during this time to relieve period cramps and help you to feel better.

Yoga poses to avoid during your period

As well as more intense yoga flows, you should also avoid strong standing poses, inversions and backbends during your period if you really want to support your body and it’s natural rhythms. These poses can be strenuous on the body and could leave you feeling more fatigued during this natural time of rest and rejuvenation. Standing poses and backbends require a lot of core activation and tension in the abdomen which can increase period cramps and pelvic pain during your period. Inversions such as headstands, shoulder stand and handstands can also interfere with the downward flow or apana energy associated with elimination of period blood so it’s better to avoid these poses for a few days and practice the yoga sequence for period cramps below instead if you want to feel your best during your period and throughout the rest of your menstrual cycle.

Yoga poses for period pain

There are certain yoga poses which help to relieve pain in the pelvis and lower back during your period. Yoga poses for period pain include forward bends, hip openers and supported reclining postures which all help to relax and open up the muscles which tend to hold tension causing painful period cramps and back ache during your period. The yoga for period cramps sequence below includes a combination of supported standing and seated forward folds, hip openers and reclined back bends which will help to relieve period cramps and lower back pain as well as encouraging your nervous system to relax and let go so you can feel a sense of calm and wellbeing during your period. Menstruation is a natural time to reflect and turn inwards and yoga can really help to experience this effect.

Practicing the restorative period yoga poses below regularly during menstruation can help to reduce pain and discomfort during menstruation and help you on your way to pain-free periods in future cycles. If you have problems such as irregular menstrual cycles or heavy menstrual blood flow, these period yoga poses can also help to regulate your menstrual cycle over time by toning the muscles within your pelvic bowl and improving blood flow to your reproductive organs.

What you will need:

  • Yoga mat, towel or blanket
  • Bolster or dense cushion (see here for how to make a DIY bolster out of rolled up towels)
  • Folded blanket or towel (optional)
  • Yoga blocks (optional)
  • A quiet space to practice where you won’t be disturbed

Explore the period yoga pose descriptions and photos below , then practice this yoga sequence for period cramps in your own time. You can hold each posture for between 1 and 5 minutes, depending on how much time you have for your yoga practice. To improve flexibility, longer holds are better as you can really relax into the poses and allow your deep muscles to open up in their own time. The final reclining pose I suggest taking a bit longer, maybe 5 or 10 minutes to rest and relax with your eyes closed.

Standing forward fold (Uttasana)

Standing forward folds help to relieve tension in the lower back, reduce period cramps and calm the nervous system. During your period, practice forward folds with the knees bent deeply so you can rest your chest on your knees or support yourself with your hands on the ground or head on a block for a more restorative posture. Focus on a long straight lower back as much as possible to avoid straining and really feel the stretching along the back of your legs and a release in your neck and upper spine.

  • Uttasana with knees bent
  • Uttasana with knees straight

Hip opening with butterfly pose (Baddha Konasana)

Tight hips can create tension in the abdomen leading to painful period cramps and back ache. Baddha konasana pose is one of my favourites to release the inner thighs and outer hip muscles. This is where you bring the soles of your feet together and allow your knees to open, creating a diamond shape between your legs. Practice with your hips raised by sitting on a folded blanket and rest your upper body on a bolster or dense cushion for a full body relaxation. Yogi squat is another great pose for increasing hip flexibility! Sit on a block or two in this pose if you have knee issues or you can’t quite access the full squat yet, don’t be afraid to lift the heels off the ground.

  • Baddha konasana
  • Baddha konasa with bolster
  • Yogi squat

Seated wide angle pose (Upavistha Konasana)

Another great yoga pose for period pain is seated wide angle pose or seated wide leg forward fold. This pose opens and relaxes the pelvic floor muscles, supports a healthy menstrual flow and helps to relieve period cramps. To practice this pose, open your legs in a straddle position, as wide as comfortable to stretch the inner thigh muscles gently. Again, during your period I recommend using a bolster or cushion for support and focusing on relaxing into the pose rather than trying to force a deeper stretch.

  • Upavistha Konasana with bolster
  • Upavistha Konasana with wide arms

Adding a side bend and forward fold over each leg helps to lengthen and release tension in the lower back during your period. Focus on keeping both hips grounded on the mat and feel the stretch all the way from your hip, through your side body to the tips of your fingers in one long line of energy. Again, use the cushion or bolster for support, taking the weight of your upper body so that you can relax and let go.

  • Upavistha Konasana with single leg fold
  • Upavistha Konasana with side bend

Supine bound angle pose (Supta baddha konasana)

My favourite restorative yoga pose for period cramps or painful periods in general is supine bound angle pose. Practice this pose leaning back on a bolster for the ultimate relaxation experience! This gentle chest opener replaces back bends and acts as a counter pose to all of the forward folds in this sequence. The legs are in the same diamond shape as in the seated version of the pose above. The bolster should be touching your sacrum so that your spine is fully supported. Play around with different heights of your bolster to find the most comfortable spot where you can relax for 5 to 10 minutes at the end of your practice.

  • Supta baddha konasana with yoni mudra
  • Supta baddha konasana

You can experiment with different arm variations to find what feels good, either arms outstretched at shoulder height or resting on your lower belly. You can even try out variations of yoni mudra in this position (as demonstrated by Ancient Yoga in the video below) as a gesture of connection with your womb and creative centre.

Over to you…

I hope you enjoy practicing this sequence of yoga for period cramps. Let me know if you give it a go and how you feel afterwards. Please like this post and follow my blog if you want more yoga sequences for support throughout your menstrual cycle. You can find a follow along version of this sequence on my Youtube channel Moon Life Yoga.

Other posts you might like

Sources

The Women’s Yoga Book (2011) by Bobby Clennell
Yoni Shatki (2014) by Uma Dinsmore Tuli
My BWY teacher training instructor the lovely Emma Lloyd

How to practice yoga inversions with your menstrual cycle

2 Comments

Today I am on day 9 of my menstrual cycle. I finished bleeding on day 5 so I am now into the follicular phase or “inner spring” of my cycle. For the last few days my yoga practice has included lots of inversions. This is an amazing way to rebalance the body after your period. In this post I share how to practice yoga inversions with your menstrual cycle to support your body. This information is inspired by two of my teachers: Bobby Clennell and Ana Davies.

What exactly are yoga inversions?

Inversions are any yoga pose where your hips are lifted higher than your head. This includes bridge pose (Setu Bandha Sarvangasana), downward facing dog (Ardo Mukha Svanasana) and more advanced asana such as plough (halasana), headstand (Sirsasana) and shoulderstand (Savangasana). There are also supported versions of these poses using yoga blocks, bolsters or a wall to make the postures more accessible for beginners or for days when you just need that extra bit of support.

Why are yoga inversions beneficial for the body?

Inverting the body boosts blood flow to the head, bringing fresh oxygen and nutrients into the brain. This promotes optimal function of the thyroid, parathyroid, pineal and pituitary glands and helps to balance and strengthen the entire hormonal system. Inversions also counter-act the effects of gravity on the body which can have anti-aging effects and prevent varicose veins forming in the legs by improving flow of blood and lymph. They improve circulation throughout the body, relieving fatigue and improving digestion and elimination.

When practiced with presence and focus, inversions can super charge the brain, eliminating fatigue and nervous exhaustion and bringing a sense of stillness and peace. Including inversions as part of an evening yoga practice helps to calm the mind, reducing stress and promote restful sleep.

What are the pre-cautions for inversions?

  • You shouldn’t practice inversions during menstruation (aka the bleeding days of your cycle). This is because it disrupts the natural downwards flow of energy or “apana” in the pelvis and lower abdomen which promotes elimination of blood from the body. Practicing inversions during your period can cause backflow of blood into the uterus which can increase the risk of endometriosis. This is questioned by modern science but in my opinion it is safer to go with the natural flow of your body and not take the risk.
  • Do not practice inversions such as headstand or shoulderstand if you have neck injuries or eye/sinus issues such as a detached retina or ear infection as you are putting excess strain on these areas. You should always listen to your body and if you want to include inversions in your practice you can choose alternatives such as downward facing dog, bridge pose or legs up the wall (I always recommend this one for any severe condition) which still bring most of the benefits of the more advanced postures.
  • I do not recommend inversions if you have a headache, nausea or diarrhoea. These poses can help to balance the body and act as a preventative but if you are actively suffering from any of these issues you should wait until you feel better before practicing any strenuous yoga and particularly inverted poses.
  • Finally, you should always make sure you warm up the body properly and practice preparation poses to allow the body to open up before moving into more advanced postures. Always listen to your body, be kind and work within your limits, challenging your body to improve over time but without forcing and risking injury.

When is the best time in the cycle to practice inversions?

Inversions can be practiced any time during the menstrual cycle except during your period. For maximum benefits, your yoga practice in the few days after you finish bleeding should be focused on inverted postures. This will stabilise and rebalance your bodily systems and help the nervous system recover from menstruation. It will boost circulation around your reproductive organs, support relaxation of your womb after it has been working hard, contracting to release blood during your period.

Inverting the body during this time will also stimulate the pituitary gland which controls the release of FSH (the hormone responsible for maturing eggs in your ovaries) and after several consecutive cycles can help to regularise your cycle and support fertility. You can then include inversions as part of a balanced yoga practice throughout the month to improve strength and flexibility in the body and mind.

Example sequence including yoga inversions (for intermediate students)

Opening sequence: Warming up and awakening the body

  • Extended child’s pose (30 seconds)
  • Cat cow tilts (explore for 1 minute)
  • Downward facing dog (30-60 seconds)
  • Standing forward fold (1-2 minutes)

Main sequence: Supporting menstrual rhythm

  • Supported headstand using wall (1-5 minutes)
  • Supported headstand – Wide legs variation (10-20 seconds)
  • Supported headstand – Butterfly legs variation (10-20 seconds)
  • Extended child’s pose (30 seconds)

Finishing sequence: Recover and calm the mind

  • Bridge pose with arm variations (1-2 minutes)
  • Plough pose (1-3 minutes)
  • Supported shoulderstand (1-3 minutes)
  • Legs up the wall and wide leg variation (5 minutes)
  • Reclining butterfly pose (1-5 minutes)

In the video below I summarise the information on inversions and the menstrual cycle and demonstrate the sequence above. Let me know if you try out any of these postures or if you are already including inversions in your yoga practice and noticing the benefits!

References
The Women’s Yoga Book by Bobby Clennell (2011)
Yoga: The Spirit and Practice of Moving into Stillness by Eric Schiffmann (1996)
Yoga Sequencing: Designing Transformative Yoga Classes by Mark Stephens (2012)

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
  • If you liked this post, follow my blog or subscribe by email to receive updates on new content
  • Follow me on Instagram and Facebook for daily updates and inspiration

Book your consultation now

Inversions and the menstrual cycle

Leave a comment

Today I am on day 9 of my menstrual cycle. I finished bleeding on day 5 so I am now into the follicular phase or “inner spring” of my cycle. For the last few days my yoga practice has included lots of inversions which is an amazing way to rebalance the body after your period.

What exactly are inversions? Inversions are any yoga pose where your hips are lifted higher than your head. This includes bridge pose (Setu Bandha Sarvangasana), downward facing dog (Ardo Mukha Svanasana) and more advanced asana such as plough (halasana), headstand (Sirsasana) and shoulderstand (Savangasana). There are also supported versions of these poses using yoga blocks, bolsters or a wall to make the postures more accessible for beginners or for days when you just need that extra bit of support.

Why are inversions beneficial for the body? Inverting the body boosts blood flow to the head, bringing fresh oxygen and nutrients into the brain. This promotes optimal function of the thyroid, parathyroid, pineal and pituitary glands and helps to balance and strengthen the entire hormonal system. Inversions also counter-act the effects of gravity on the body which can have anti-aging effects and prevent varicose veins forming in the legs by improving flow of blood and lymph. They improve circulation throughout the body, relieving fatigue and improving digestion and elimination. When practiced with presence and focus, inversions can super charge the brain, eliminating fatigue and nervous exhaustion and bringing a sense of stillness and peace. Including inversions as part of an evening yoga practice helps to calm the mind, reducing stress and promote restful sleep.

What are the pre-cautions for inversions?

  • You shouldn’t practice inversions during menstruation (aka the bleeding days of your cycle). This is because it disrupts the natural downwards flow of energy or “apana” in the pelvis and lower abdomen which promotes elimination of blood from the body. Practicing inversions during your period can cause backflow of blood into the uterus which can increase the risk of endometriosis. This is questioned by modern science but in my opinion it is safer to go with the natural flow of your body and not take the risk.
  • Do not practice inversions such as headstand or shoulderstand if you have neck injuries or eye/sinus issues such as a detached retina or ear infection as you are putting excess strain on these areas. You should always listen to your body and if you want to include inversions in your practice you can choose alternatives such as downward facing dog, bridge pose or legs up the wall (I always recommend this one for any severe condition) which still bring most of the benefits of the more advanced postures.
  • I do not recommend inversions if you have a headache, nausea or diarrhoea. These poses can help to balance the body and act as a preventative but if you are actively suffering from any of these issues you should wait until you feel better before practicing any strenuous yoga and particularly inverted poses.
  • Finally, you should always make sure you warm up the body properly and practice preparation poses to allow the body to open up before moving into more advanced postures. Always listen to your body, be kind and work within your limits, challenging your body to improve over time but without forcing and risking injury.

When is the best time in the cycle to practice inversions? Inversions can be practiced any time during the menstrual cycle except during your period. For maximum benefits, your yoga practice in the few days after you finish bleeding should be focused on inverted postures. This will stabilise and rebalance your bodily systems and help the nervous system recover from menstruation. It will boost circulation around your reproductive organs, support relaxation of your womb after it has been working hard, contracting to release blood during your period. Inverting the body during this time will also stimulate the pituitary gland which controls the release of FSH (the hormone responsible for maturing eggs in your ovaries) and after several consecutive cycles can help to regularise your cycle and support fertility. You can then include inversions as part of a balanced yoga practice throughout the month to improve strength and flexibility in the body and mind.

Example sequence including inversions (for intermediate students)

Opening sequence: Warming up and awakening the body

  • Extended child’s pose (30 seconds)
  • Cat cow tilts (explore for 1 minute)
  • Downward facing dog (30-60 seconds)
  • Standing forward fold (1-2 minutes)

Main sequence: Supporting menstrual rhythm

  • Supported headstand using wall (1-5 minutes)
  • Supported headstand – Wide legs variation (10-20 seconds)
  • Supported headstand – Butterfly legs variation (10-20 seconds)
  • Extended child’s pose (30 seconds)

Finishing sequence: Recover and calm the mind

  • Bridge pose with arm variations (1-2 minutes)
  • Plough pose (1-3 minutes)
  • Supported shoulderstand (1-3 minutes)
  • Legs up the wall and wide leg variation (5 minutes)
  • Reclining butterfly pose (1-5 minutes)

In the video below I summarise the information on inversions and the menstrual cycle and demonstrate the sequence above. Let me know if you try out any of these postures or if you are already including inversions in your yoga practice and noticing the benefits. If you are interested in 1-2-1 or group yoga sessions (currently online only) you can send me a message through the “Work with Me” tab at the top of this page ♥️

References
The Women’s Yoga Book by Bobby Clennell (2011)
Yoga: The Spirit and Practice of Moving into Stillness by Eric Schiffmann (1996)
Yoga Sequencing: Designing Transformative Yoga Classes by Mark Stephens (2012)