Tag: Menstrual Cycle Awareness

hormonal imbalance symptoms in women

Hormonal imbalance symptoms in women

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As a Nutritionist and Women’s Wellness Coach, I often work with women who want to balance their hormones. Hormone imbalances are actually very common and there are actually over 50 hormones at work in your body! But what are the hormonal imbalance symptoms in women that you should look out for?

10 hormonal imbalance symptoms in women

1. Missing or irregular periods

The most obvious of the hormonal imbalance symptoms in women is missing or irregular periods. A healthy woman will typically have a regular menstrual cycle lasting between 21 and 35 days. Anything outside of this is considered irregular (NHS). Irregular periods are normal during puberty, after pregnancy or after coming off hormonal contraception. However, irregular or missing periods can also be a sign of hormonal imbalance. Missing or irregular periods can be due to Hypothalamic Amenorrhea (HA), Hypothyroidism or Polycystic Ovarian Syndrome (PCOS). Irregular periods can also be a sign of early menopause in women under the age of 45. If you have not had a period for more than 3 months, it is a good idea to speak to your doctor to find out what is going on.

2. Excessive mood swings or PMS

One of the most common symptoms of hormonal imbalance in women is severe mood swings during the pre-menstrual phase. It is normal to feel slightly irritable, moody or fatigued in the days before your period. However, if you are experiencing extreme mood swings or excessively low mood during the pre-menstruum this could be a sign of a hormonal imbalance. The endocrine system is complex and your hormones have systemic effects throughout the body. Imbalances in estrogen, progesterone, serotonin, thyroid hormones and cortisol can all have a negative impact on your mood and emotional regulation. It is important to check your hormone levels to understand what might be causing your symptoms.

3. Extreme period pain

Another of the most common symptoms of hormonal imbalance in women is extreme period pain. Again, it is normal to experience some level of pelvic pain during menstruation. The muscles of your uterus contract to shed the outer layers of it’s lining which is the blood you release during your period. This can cause a mild warmth and cramping sensation around the area of your womb and lower back. However, if you are experiencing intense pain, this is not normal. There are several reasons for painful periods including Endometriosis, cysts or fibroids and tension in the muscles of the pelvis. Hormonal imbalance, in particular high levels of estrogen, is associated with severe period pain.

4. Hormonal acne

Hormonal acne is something that most of us women deal with at some point in our lives. Whether is it having a face full of spots as a teenager or breakouts before your period each month, it is something you are likely familiar with. But what if your hormonal acne is excessive or chronic lasting way past your teenage years? This is one of the hormonal imbalance symptoms in women to look out for! Hormonal acne is usually found around the jaw and chin area but also on the cheeks and forehead. It can be a sign of hyper-androgenism (male hormones) as in PCOS. Hormonal acne can also arise with low progesterone. To understand the cause, you need to take a look at your symptoms holistically. You can also consider checking your hormone levels to identify any imbalances.

5. Trouble sleeping

A surprising hormonal imbalance symptom in women is insomnia. Most women wouldn’t associate their sleep troubles with their hormonal health. However, not sleeping well can also be a sign of an imbalance. Low levels of progesterone can lead to insomnia and poor sleep during the pre-menstrual phase. Imbalances in cortisol can also have a cascade effect throughout the body and cause disruption to sleep-wake cycles. In particular, sleep maintenance insomnia and early morning waking can be related to cortisol imbalances. Both progesterone and cortisol imbalance can be related to high levels of stress, whether than it physical, mental or emotional.

6. Low sex drive or sexual dysfunction

Perhaps a lesser talked about subject amongst women, or an overly normalised one depending who you ask! Low sex drive or low libido is another of the common hormonal imbalance symptoms in women. In addition, vaginal dryness and pain during sex can also be caused by hormonal imbalance. It is normal to experience fluctations in sex drive throughout your cycle with a peak during your fertile phase. Despite what we are made to believe, we are not expected to be ready to go at all times! But experiencing low libido for months on end may be a sign that something more is going on. Your reproductive hormones, especially estrogen and testosterone regulate your sex drive and your ability to be aroused. Low levels of these hormones can lead to disinterest in sex or pain during sex.

7. Changes to hair

Losing hair can be very distressing and is a sign that something is not right with your body. There are many reasons for hair loss in women including stress, anemia and dermatitis. However, hair loss is also one of the hormonal imbalance symptoms in women. Reduced levels of estrogen and progesterone, for example during menopause, can lead to hair shedding and thinning. Hypothyroidism, that is low levels of thyroid hormones, can also be an explanation for hair loss in women. When hair loss is in a male-pattern of balding this can be a sign of hyper-androgenism and PCOS. In this case, you might also experience hair growth on your face and body. Again, it is important to assess your symptoms holistically to understand the hormonal imbalance responsible for your hair loss.

8. Migraine or headaches

Many women experience headaches and migraines, especially during the pre-menstrual or menstruation phase of their cycle. This can sometimes be accompanied by nausea, dizziness and increased sensitivity to light. Rapid changes in hormones can trigger headaches, which is why they are more common around your period when your hormones levels drop suddenly. Studies show that it is likely in fluctuations estrogen which can trigger migraine headaches. This is why some women experience them more frequently during puberty, pregnancy and menopause. It may be that more women are more sensitive to headaches than others. However, adopting a healthy lifestyle to support hormonal balance may help to reduced the quantity and severity of headaches.

9. Unexplained infertility

A hormonal imbalance symptoms in women which might not be discovered until later is unexplained infertility. I recently wrote a post about infertility discussing some of the causes, risk factors and natural treatments. Infertility is not always caused by a hormonal imbalance. But having balanced hormones and regular ovulation increases fertility and chances of conception. Hormonal imbalances which can lead to infertility include high testosterone, low progesterone and low thyroid which can all affect ovulation. To check whether you are ovulating you can measure your basal body temperature and look for a sustained 0.5°C rise around the mid-point of your cycle. You can also look out for “egg white” consistency fertile mucus around the same time as a sign of healthy ovulation.

10. Weight gain and cravings

Finally, unexplained weight gain and cravings can both be hormonal imbalance symptoms in women. We all experience cravings from time to time. But if you feel like you are experiencing an insatiable hunger or desire for sweets, perhaps your hormones are to blame. Insulin and glucagon are hormones released from your pancreas which are involved in managing your blood sugar. Imbalances in these hormones can affect your appetite and cravings. Cortisol imbalances can also play a role in unexplained weight gain. When your body is stuck in fight or flight stress state, it may hang onto extra weight as a survival mechanism. If you are struggling to lose weight, despite reducing your calorie intake, you might want to focus on balancing your hormones first.

hormonal imbalance symptoms in women

hormonal imbalance symptoms in women

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.

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Express your feminine energy in inner summer

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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

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hypothalamic amenorrhea

Why it is important to have regular menstrual cycles

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It’s been a while since I talked about my favourite topic.. the menstrual cycle. Specifically why having regular menstrual cycles is important for your overall health and the problems associated with not having a regular period. Any guys out there, maybe this isn’t the article for you. Feel free to read on though and you might learn something to help the ladies in your life!

Stress and the menstrual cycle

We usually think of our menstrual cycle as two phases: bleeding and not bleeding. In reality it is a menstrual cycle with levels of several reproductive hormones shifting throughout the month. The amount of these hormones your body produces is sensitive to stress. This includes both physical stress from under-eating and over-exercising and mental and emotional stress.

Not having regular menstrual cycles can therefore be a sign your body is under too much stress. When you lose your period altogether because of a stressful lifestyle is it called Hypothalamic Amenorrhea (HA). Or you may experience delayed ovulation, anovulatory cycles or a short luteal phase. Either way there are several health problems that come with not having regular menstrual cycles.

Why a regular menstrual cycle is important

Fertility

The most obvious reason to have regular menstrual cycles is of course your fertility. The whole point of your menstrual cycle is to enable you to get pregnant and have a baby. If you don’t have your period, it’s very unlikely you are going to be able to get pregnant. The main event of your menstrual cycle is ovulation. This is the release of a mature egg from one of your ovaries. If you aren’t ovulating, pregnancy is also impossible, even if you do have a period.

But what if you have decided you don’t want children or you’ve already had children? It’s still important for you to have regular menstrual cycles too! I spent many years believing it was “fine” that I didn’t have my period. It was actually pretty convenient to be honest. I didn’t have to buy tampons, worry about getting pregnant or have my period ruin my plans. But once I found out what it means to not have a period and how unhealthy it is for your body I was shocked. I wished I’d been told sooner the importance of regular menstrual cycles.

Bone health and osteoporosis

One of the key hormones that drives your menstrual cycle is estrogen. Apart from it’s role in your menstrual cycle, did you know that estrogen also helps to build your bones? When women enter the menopause and stop producing estrogen they start to lose bone mineral density. As a result, post-menopausal women are at an increased risk of developing osteoporosis or brittle bones.

Not having regular menstrual cycles is a sign that your hormone balance is off and estrogen levels could be low. Girls who don’t have their period due to hypothalamic amenorrhea during their teenage years are at risk of developing early onset osteopenia which can lead to osteoporosis if not treated. This might not mean much when you are young. But trust me, you want to make sure you are building strong bones while you can!

Don’t forget that your if your bones are losing minerals then it’s highly likely that your teeth are suffering too. This puts you at increased risk of cavities and teeth sensitivity. Who thought that periods and teeth were related?! I experienced the worst dental health of my life after following a restricted diet for many years. Post-recovery my teeth have never been whiter and stronger.

Heart disease risk

Another surprising link is between the menstrual cycle and heart disease. Estrogen has an anti-oxidative, anti-inflammatory effect in the body. It also acts as a vasodilator meaning it causes your blood vessels to expand. Low levels of estrogen have been linked with a build up of plaque in the arteries and an increased risk of developing heart disease. Most of the research is in post-menopausal women but there are also studies showing the same effect in younger women.

Yes this is even for those who exercise! You might think you are being super healthy and boosting your cardio-vascular system. However, if you are exercising excessively and experiencing hormonal imbalance then you are undoing all of that hard work. Another thing I wish I’d known about in my early twenties when I exercises like a fiend but didn’t have regular menstrual cycles..

Other problems with not having a regular menstrual cycle

Hormonal imbalance

Not having regular menstrual cycles puts you at risk for issues later in life. It can also cause problems in the here and now. Low estrogen can also be the explanation for fatigue, headaches, low sex drive, vaginal dryness, anxiety, depression and insomnia. Plus, not having regular menstrual cycles can be a sign that other things are off in your body. We often think of our body systems acting in isolation. In reality, all of these things are connected. If one falls down it can have a domino effect throughout your hormonal system.

Cortisol

An example of this is raised levels of the stress hormone cortisol. Often women without regular menstrual cycles have higher levels of the stress hormone cortisol. Therefore irregular or missing periods can be a sign from your body that your stress levels are high. Elevated cortisol is associated with bone loss as well as anxiety, insomnia and lower thyroid hormones. In hypothalamic amenorrhea, your metabolism is suppressed leading to symptoms of hypo-thyroidism such as feeling cold all of the time, hair loss and low energy levels.

Digestive issues

Many women who develop irregular or missing periods due to restricting their food intake also experience digestive problems. For example, bloating, stomach pain, constipation and food intolerances. If you don’t have regular menstrual cycles and you feel like you are constantly struggling with digestive issues, then maybe the two could be related.

In Ayurveda, this is described as having an imbalance in vata dosha. This means that the elements of air and ether have become excessive in the body leading to qualities of cold, dryness and lightness.

masculine energy stress and health

What should you do if you don’t have a regular menstrual cycle?

If this is you, don’t worry, now you know you can do something about it! The first thing to do is visit your GP for some tests to discover the reason for your irregular or missing periods. There are many reasons for irregular periods including polycystic ovarian syndrome (PCOS), medications including birth control and menopause. Your doctor can help you to rule out any underlying cause.

If there is no medical reason for your irregular or missing periods, it may be that excessive stress or lifestyle factors are at play. This is where supportive nutrition, fertility yoga and wellness coaching can help you to regain regular menstrual cycles. Learning to track your menstrual cycle and adjust your diet, movement and self-care practices to your natural flow can also help to heal menstrual irregularities as well as PMS and painful periods.

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

References

Emma O’Donnell, Jack M. Goodman, Paula J. Harvey, Cardiovascular Consequences of Ovarian Disruption: A Focus on Functional Hypothalamic Amenorrhea in Physically Active Women, The Journal of Clinical Endocrinology & Metabolism, Volume 96, Issue 12, 1 December 2011, Pages 3638–3648, https://doi.org/10.1210/jc.2011-1223

Nicola Rinaldi. No Period Now What.

Other posts you might like

Shufelt, C. L., Torbati, T., & Dutra, E. (2017). Hypothalamic Amenorrhea and the Long-Term Health Consequences. Seminars in reproductive medicine, 35(3), 256–262. https://doi.org/10.1055/s-0037-1603581

Why is understanding the menstrual cycle stages important?

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Understanding the menstrual cycle stages is not just for women who are trying to get pregnant. It is an amazing way for any woman to connect with her feminine body and develop on a psychological and soul level.

Our menstrual cycle is the rhythm of our life, like an under current which is always present whether we are aware of it or not. Each month we shift through four menstrual cycle stages, each with subtle but distinct effects on our energy levels, mood, desires and abilities. Learning about these menstrual cycle phases and starting to track your own menstrual cycle is the first step along a path of becoming a truly healthy and connected woman.

When I first started my periods as a young teenager, I had no clue about my menstrual cycle and how to work with it. I saw it as a monthly inconvenience that either took me by surprise, risking embarrassment at school every time I stood up from my chair, or warned me of it’s arrival through horrible mood swings and painful cramps.

When my menstrual cycle stopped due to undereating and over exercising, part of me was glad because I didn’t have to deal with the mess of my periods and the fear of getting pregnant. But after a while, I started to feel kind of lost and unfeminine without it and when I finally got my period back after 8 years of having no natural cycle I was overjoyed and found I had a whole new desire to understand and connect with my menstrual cycle.

Whilst trying to recover my period I read a lot from inspiring female leaders in the field of menstruality and cycle synching including Alexandra Pope, Sjanie Wurlizter, Miranda Gray and Alissa Vitti. They opened my eyes to the magic of my hormones and helped me to understand the menstrual cycle stages. I could finally see how my hormones were impacting me on a day to day basis. It gave me a framework to understand some of the seemingly random physical symptoms and mood changes I was going through each month.

I’d always known about the dreaded PMS and “shark week” when I could be moody and snappy as hell. But what I didn’t know that these were also times where I was primed to see through the BS to view things as they really are, stand up for myself and others and be more open to spiritual connection. Women have been trained to see the abilities of these times as negative and disruptive when in reality there are hidden gems there too.

Same goes for the start of a new menstrual cycle. I always had some awareness of the relief I felt after my period was over and I could get back to “normal” but I didn’t know how to move slowly and gradually build up my momentum to avoid burning out and reaching ovulation feeling depleted and unmotivated. In fact I didn’t even know what ovulation meant, outside of the biology textbook definition that is!

I didn’t know that the ovulatory phase brings with it it’s own powers of sensuality, magnetism and the ability to make things happen in the world. I wasn’t ware that that ovulation is a stage of the menstrual cycle where we are primed to connect with others and build strong relationships both in our personal and work life, or that this isn’t a state we should expect ourselves to be in continuously but that we should appreciate it and enjoy it while it lasts each month.

I used to wonder why I could feel fine about my life for three weeks of the month and then when the pre-menstrual stage came around I would start to doubt and question everything. I felt like the menstrual cycle gremlin was invading my mind each month and disguising my true thoughts and feelings under this veil of negativity. I would get so emotional, triggered into an hour of screaming frustration or soggy tears and wonder where the hell it came from.

But after learning about the menstrual cycle stages and becoming more aware of my hormonal changes throughout the month I started to understand that during the follicular and ovulatory phases we are more outward facing and we can more easily tune out our inner world and deep emotions. However as we cross over into the pre-menstrual phase, those inner lights become brighter and we can’t help but look at them and sometimes be blinded by it.

4 phases of the menstrual cycle infographic

Understanding the menstrual cycle stages can help us to accept and appreciate the many different parts of ourselves, both the ones that our praised by society and the ones that give women a bad name. I think it’s a shame that we weren’t taught how to connect with our menstrual cycle from a young age and I think teaching girls this now will help to raise a generation of strong, powerful women.

In my health coaching practice and yoga classes, I hope to share some of this wisdom with other girls and women, to encourage them to embrace their feminine nature and live with this mindful awareness of their inner rhythms.

Unfortunately, so many women are experiencing hormonal imbalances and infertility these days and I think a big part of this is that we are living so out of tune with our menstrual cycles. This is not to say that we have to go back to the old days and lose all of the progress we have made in empowering women and opening up new opportunities. Rather, we can now take the next step and be modern women doing all of the things that we desire in society whilst maintaining a respect for our feminine bodies and an understanding of how to take care of ourselves and meet our needs.

I hope you enjoyed this post on the importance of understanding the stages of the menstrual cycle. For a summary of the four menstrual cycle phases, check out this post and my other posts on menstrual cycle awareness and cyclic living!

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 is understanding the menstrual cycle phases important?

1 Comment

Getting to know your menstrual cycle and understanding the menstrual cycle phases is not just for women who are trying to get pregnant, it is an amazing way for any woman to connect with her feminine body and develop on a psychological and soul level. Our menstrual cycle is the rhythm of our life, like an under current which is always present whether we are aware of it or not. Each month we shift through four menstrual cycle phases, each with subtle but distinct effects on our energy levels, mood, desires and abilities. Learning about these menstrual cycle phases and starting to track your own menstrual cycle is the first step along a path of becoming a truly healthy and connected woman.

When I first started my periods as a young teenager, I had no clue about my menstrual cycle and how to work with it. I saw it as a monthly inconvenience that either took me by surprise, risking embarrassment at school every time I stood up from my chair, or warned me of it’s arrival through horrible mood swings and painful cramps. When my menstrual cycle stopped due to undereating and over exercising, part of me was glad because I didn’t have to deal with the mess of my periods and the fear of getting pregnant. But after a while, I started to feel kind of lost and unfeminine without it and when I finally got my period back after 8 years of having no natural cycle I was overjoyed and found I had a whole new desire to understand and connect with my menstrual cycle.

Whilst trying to recover my period I read a lot from inspiring female leaders in the field of menstruality and cycle synching including Alexandra Pope, Sjanie Wurlizter, Miranda Gray and Alissa Vitti. They opened my eyes to the magic of my hormones and helped me to understand the menstrual cycle phases. I could finally see how my hormones were impacting me on a day to day basis and it gave me a framework to understand some of the seemingly random physical symptoms and mood changes I was going through each month. I’d always known about the dreaded PMS and “shark week” when I could be moody and snappy as hell. But what I didn’t know that these were also times where I was primed to see through the BS to view things as they really are, stand up for myself and others and be more open to spiritual connection. Women have been trained to see the abilities of these times as negative and disruptive when in reality there are hidden gems there too.

Same goes for the start of a new menstrual cycle. I always had some awareness of the relief I felt after my period was over and I could get back to “normal” but I didn’t know how to move slowly and gradually build up my momentum to avoid burning out and reaching ovulation feeling depleted and unmotivated. In fact I didn’t even know what ovulation meant, outside of the biology textbook definition that is! I didn’t know that the ovulatory phase brings with it it’s own powers of sensuality, magnetism and the ability to make things happen in the world. I wasn’t ware that that ovulation is a phase of the menstrual cycle where we are primed to connect with others and build strong relationships both in our personal and work life, or that this isn’t a state we should expect ourselves to be in continuously but that we should appreciate it and enjoy it while it lasts each month.

I used to wonder why I could feel fine about my life for three weeks of the month and then when the pre-menstrual phase came around I would start to doubt and question everything. I felt like the menstrual cycle gremlin was invading my mind each month and disguising my true thoughts and feelings under this veil of negativity. I would get so emotional, triggered into an hour of screaming frustration or soggy tears and wonder where the hell it came from. But after learning about the menstrual cycle phases and becoming more aware of my hormonal changes throughout the month I started to understand that during the follicular and ovulatory phases we are more outward facing and we can more easily tune out our inner world and deep emotions. However as we cross over into the pre-menstrual phase, those inner lights become brighter and we can’t help but look at them and sometimes be blinded by it.

4 phases of the menstrual cycle infographic

Understanding the menstrual cycle phases can help us to accept and appreciate the many different parts of ourselves, both the ones that our praised by society and the ones that give women a bad name. I think it’s a shame that we weren’t taught how to connect with our menstrual cycle from a young age and I think teaching girls this now will help to raise a generation of strong, powerful women. In my health coaching practice and yoga classes, I hope to share some of this wisdom with other girls and women, to encourage them to embrace their feminine nature and live with this mindful awareness of their inner rhythms.

Unfortunately, so many women are experiencing hormonal imbalances and infertility these days and I think a big part of this is that we are living so out of tune with our menstrual cycles. This is not to say that we have to go back to the old days and lose all of the progress we have made in empowering women and opening up new opportunities. Rather, we can now take the next step and be modern women doing all of the things that we desire in society whilst maintaining a respect for our feminine bodies and an understanding of how to take care of ourselves and meet our needs.

I hope you enjoyed this post on the importance of understanding the stages of the menstrual cycle. For a summary of the four menstrual cycle phases, check out this post and my other posts on menstrual cycle awareness and cyclic living!

Over to you…

Let me know in the comments below how you feel about your menstrual cycle, do you feel connected to it or is it something that you wish you could forget? Like and share this post to support my business and follow my blog for more on menstrual cycle awareness, yoga and holistic health.

If you are interested in learning how to connect with your cycle, you can enroll in my health coaching program Prepare for Pregnancy where I will teach you how to nourish your body using nutrition, intuitive movement, stress management and menstrual cycle awareness. I would love to work with you to help you connect with your feminine rhythms and restore your natural health and vitality!

Other posts you might like

How to practice yoga for period cramp relief

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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

cycle tracking day 1 menstrual phase

Nurturing self care for your period to feel better

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Today is the first day of my period and day 1 of a new menstrual cycle. I love the menstrual phase or “inner winter” because it brings a relief of the tension of the pre-menstrual phase. Also because it is the time of the month when I honour myself with rest and self-care. In this post I want to share my tips for nurturing self care for your period.

The last couple of cycles have been pretty messed up for me with all of the craziness going on in the world. Being stuck in lockdown working super hard then quitting my job and moving abroad then going into lockdown again here in Greece.. it’s been pretty stressful to say the least and it showed in my cycles. I had 3 cycles which were 35-37 days long, intense period pains and stagnant blood (this shows up as brown colour with the texture of dirt). So I’m happy that this month things seem to be back to normal with a 30 day cycle and a healthy red flow.

Where to start with self care for your period

This is one thing I love about menstrual cycle awareness practice. When something isn’t quite right in our lifestyle, often our menstrual cycles are the first place it shows. If we’re not paying attention we can totally miss it. Tracking your cycle length, flow quality and any symptoms showing up throughout the month is a great way to get to know your cycle and tune into the state of your health.

Intense pain, excessive PMS symptoms or irregular cycles can all be a sign that something isn’t quite right internally or in your environment. If you notice something strange or unusual, that is a red flag and a hint for you to get quiet for a moment and ask yourself what is going on. Practicing self care for your period can help you to feel better throughout the month.

cycle tracking day 1 menstrual phase
cycle tracking day 1 menstrual phase

Stress alone can be enough to throw a spanner in the works when it comes to our cycles. This doesn’t have to be a traumatic event but it can be the build up of small stresses due to living in the fast-paced high pressure society that we do. If we don’t have an outlet or a way to manage these stresses, this can lead to chronic tension in the mind and body which affects our overall health, including our hormones.

Ideas for self care for your period

In this post I explain how you can reduce stress and balance your hormones using minimalism, journalling and meditation. Using these techniques, or anything else that helps you to unwind and relax are important all throughout your cycle but even more so during your period. Self care for your period is one of the best things you can do for your overall health as a woman. Yin yoga sequences are perfect and I am planning to share more here soon so watch out for that if you’re interested!

Today I was lucky to have the space for a slow morning. I made one of my favourite menstrual phase breakfast recipes, banana oat pancakes and swapped out my morning coffee for a warming chai herbal tea. I’ve been trying to get into the habit of dry body brushing for the last month after reading about the benefits but I’m not always good at remembering to do it. This morning though I decided to pamper myself a bit and took the time to dry body brush, have a long relaxing shower and moisturise from head to toe.

I even straightened my hair and put on a bit of make up even though I have no intention of going anywhere today! This afternoon I was teaching a yoga class so I had to prepare for that and do a bit of house work but I did my best to move at my bodies’ pace and take it easy. I made the class a really relaxing and grounding hatha flow and I put on some calming music while I worked.

what to eat on your period - banana oat pancakes
reduce period bloating with peppermint tea

Now I am feeling peaceful and comfortable in my body – a welcome change from the agony of the last couple of months! I was feeling inspired to share a bit about my experience of the menstrual phase and a few of my tips for looking after yourself during this time. I’m aware everyone’s experience is different when it comes to periods and that conditions such as endometriosis and PCOS can make menstruation a difficult time.

However, I’m sure that taking as much time as you have available, whether that’s ten minutes or three hours, will help you to make your period as comfortable as possible. A few months of practicing this and you never know, you might even start to love this phase too.

Top 5 self care tips

Here are five simple ideas of self care for your period. Try a couple next time you menstruate and notice a difference in how you feel in your body, mind and spirit!

  1. Wipe 3 things off your to do list – delegate them to a day in the cycle when you have more energy

2. Slow down – even if you have tasks you can’t avoid, try to do them at your bodies’ pace

3. Pamper yourself – whether that’s a luxurious shower (try to avoid hot baths while you are bleeding) or wearing your favourite body lotion, do something to nourish your body

4. Nourish your body – make yourself some nutrient dense, yummy menstruation friendly foods.

5. Rest – take a break from intense exercise and focus instead on light stretching, walking or yin yoga. Your body will thank you for it!

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

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How I got my period back after 8 years of Hypothalamic Amenorrhea

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I shared a story a while ago about how I “lost” my period and got it back (see my posts here) but I finally decided to make a video about this topic as I realised just how important it is to spread this message. I don’t know whether it is just the online circles I hang around in but I feel like hormonal issues are becoming much more prevalent, especially in young women. Menstrual disorders such as Hypothalamic Amenorrhea (HA) which is the absence of menstrual cycles due to stress or negative energy balancing in the body, are affecting more and more women as we strive to achieve the perfect body through restrictive diets and punishing exercise regimes.

I don’t think social media is helping as we now are faced with images of attractive women and messages of how to eat and exercise to stay skinny, youthful and beautiful whenever we open up our phones or computers. Often this is packaged up as health but is this truly the message being sent? I don’t think so. More like we are being shown an ideal which is unhealthy for most and unattainable for many. I’m sure that a good proportion of the women in the fitness industry are suffering inside, over exercising and restricting their diet to the point of physical deprivation and mental anxiety. Of course there are the exceptions but on the whole I think the fitness industry these days is pretty toxic.

Getting my period back after not menstruating for 8 years (!!) was a huge turning point in my life and is what sparked my passion for nutrition and yoga that I love sharing to this day. I am still interested in health, including eating well and moving my body but nowadays this is from a much more relaxed, intuitive place. I’m not fighting my body at every turn I’m just going with the flow. I am able to maintain a healthy body without depriving myself or running myself into the ground and my mind is sooo much calmer and happier for it. If you know anyone who could benefit from this message please feel free to share this video. Or if you are interested in working with me to rebalance your hormones and get healthy in a holistic, intuitive way then send me a message through the Work With Me page.

How to practice yoga inversions with your menstrual cycle

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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

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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)