Ready to match your yoga practice to your menstrual cycle? Try this

Our bodies move in rhythms: seasons, moon cycles, tides and, of course, our menstrual cycle.

Just like nature, we’re not meant to operate the same way every day. Yet so often, we push ourselves to show up to our yoga practice (and our lives) with the same energy, no matter what phase we’re in.

At Warrior One Yoga, we’ve been seeing a beautiful shift, with more students tuning into their cycles and letting their practice evolve alongside them. The results have been powerful – not just physically, but mentally and emotionally too.

If you’ve ever felt like some days you’re craving a strong, energising flow and other days you just want to melt into the mat, that’s your body speaking to you. Syncing your yoga practice with your menstrual cycle is one way to honour those natural rhythms and support hormonal balance, energy regulation and deeper self-awareness along the way.

Here’s what it can look like:

Menstrual Phase (Days 1-6)

Your period marks the start of a new cycle and an invitation to slow down. Energy levels are naturally lower, so this is the time to prioritise rest, reflection, and gentle movement. Think yin yoga, yoga nidra and meditation. Give yourself permission to take up space without pushing.

Follicular Phase (Days 7-13)

As your period ends, your energy starts to build. This is a time of renewal, creativity, and fresh momentum. Slow flow and strength building yoga practices can feel especially good here. It’s a phase for exploring new poses and reconnecting to your strength.

Ovulatory Phase (Days 14-18)

During ovulation your energy peaks. You might feel more outgoing, strong and vibrant, both on and off the yoga mat. Dynamic vinyasa flows, inversions and heart openers are often a natural fit. It’s a window where challenge can feel great rather than depleting.

Luteal Phase (Days 19-28)

As your body prepares for menstruation, energy gradually draws inward again. You might find a slower-paced practice, like slow flow, yin yoga or mindful movement, is more supportive. It’s also a beautiful time for grounding practices like yoga nidra, breath work and meditation, which helps to soothe any premenstrual symptoms and cultivate inner stillness.

Move in a way that feels nourishing for your body

This isn’t about strict rules or perfect timing. It’s about listening. Some months, you’ll feel like flowing through your bleed. Other months, resting will be the answer to what your body truly needs. The real invitation is to stay connected to your body’s wisdom, to trust it and to move in a way that feels nourishing.

At Warrior One Yoga, we’re passionate about creating spaces where you can do exactly that, and we’re constantly inspired by our community embracing these rhythms.

Your body already knows the way. Yoga is just the practice of listening.