Ever had one of those days where you feel like you could conquer the world—bursting with energy, creativity, and confidence—only to crash a week later, feeling sluggish, foggy, and totally unmotivated? Yep, me too. And here’s the thing: it’s not just a random mood swing. Your menstrual cycle plays a huge role in how you feel, think, and show up in the world. Instead of pushing through and fighting against these natural rhythms, what if we actually worked with them? What if we honoured our bodies instead of battling against them?
Your cycle is more than just your period—it’s like a built-in flow state, guiding you through four distinct phases, each with its own strengths. In Ayurveda, these shifts are mirrored by the doshas—Vata, Pitta, and Kapha—which help us understand the imbalances we might face and how to support ourselves. The beauty of syncing your life with your cycle isn’t about being perfect or rigid; it’s about creating a life that flows with more ease and less burnout. And even if you don’t have a cycle anymore (hello, menopause), you can still connect to this rhythm through the phases of the moon.
Growing up, many of us were taught to feel ashamed or uncomfortable about our menstrual cycle. It was something to be kept hush-hush, whispered about, or hidden away. This silence leads to a lack of education and awareness, leaving us disconnected from our bodies and unaware of the power and wisdom within our cycles. We miss out on the opportunity to reclaim our natural, transformative process and instead treat it like something to endure, not embrace. Breaking the silence, having open conversations, and honouring our cycles is how we reconnect with the true power of womanhood.
Let’s dive into how we can start working with our bodies through each phase…
Winter (Menstrual Phase) – Rest, Reflection & Deep Nourishment
Your period is your body’s natural reset. Energy is at its lowest, making this a time to turn inward, reflect, and restore. This phase is ruled by Vata dosha, which means if you’re feeling extra spacey, anxious, or depleted, you’re not alone. The air and ether elements are high, so grounding is key.
Ayurvedic Support: Warm, nourishing foods like kitchari, broths, and herbal teas help counteract Vata’s cold and dry nature.
How to Flow with It: Give yourself permission to rest. Block out extra space in your schedule, say no to unnecessary commitments, and let yourself be instead of always doing. This is a beautiful time for journaling, visioning, and deep inner work.
Movement: A gentle walk in nature offers grounding without draining energy, focusing on a slow, mindful pace. Pair this with slow-flowing movements and breathwork—ideal for this phase. Restorative yoga with props like blankets and bolsters supports deep relaxation, while practices like yin yoga, yoga nidra, and intentional breathwork help restore balance and keep you grounded.
Spring (Follicular Phase) – Energy, Creativity & Fresh Starts
As your period ends, your energy starts to rise again. The fog lifts, motivation returns, and you might feel like taking on the world. This phase is light, expansive, and curious—much like Kapha dosha when it’s in balance. But if you feel sluggish or heavy, excess Kapha might be lingering, and movement is your best friend.
Ayurvedic Support: Start reintroducing fresh, vibrant foods—leafy greens, sprouts, light grains—to shake off any Kapha stagnation. Gentle detox practices like dry brushing (unless high in Vata Dosha) and warm lemon water in the morning can help.
How to Flow with It: This is the perfect time to start new projects, brainstorm ideas, and take action. If you’ve been putting something off, now’s your moment to lean into fresh energy and get things moving!
Movement: Movement is key to shaking off any lingering sluggishness. Vinyasa yoga, with its dynamic flow, is perfect for boosting energy and creativity while getting your blood flowing. Energising walks at a brisk pace can help clear mental fog and reconnect you with your body. Moderate strength training, such as weight or bodyweight exercises, is ideal for building strength and endurance. Free movement, like dancing, can also channel the light, expansive energy of this phase, helping with creativity and self-expression. Embrace movement that feels exciting and expansive, but not too intense.
Summer (Ovulation) – Confidence, Connection & Magnetic Energy
This is your powerhouse phase. Your hormones are at their peak, bringing you high energy, sharp focus, and a natural glow. This is where Pitta dosha shines—bringing heat, intensity, and passion. If you feel irritable, impatient, or overly competitive, that’s Pitta in overdrive, and cooling practices will help.
Ayurvedic Support: Hydrate well, eat cooling foods (think cucumbers, coconut, and mint), and prioritise calming practices like moon gazing or evening walks to keep Pitta balanced. Avoid overloading your schedule to prevent burnout.
How to Flow with It: Say yes to networking, presenting ideas, hosting events, and any social or high-energy work. This is when you’re most magnetic, so use it! But also remember—just because you can do all the things doesn’t mean you should. Balance is key.
Movement: Your energy is high, making it perfect for intense workouts like power yoga, HIIT, or strength training. Group activities or team sports can also be a great fit, as you’ll thrive in social, dynamic settings. If you feel heated or irritable, balance the intensity with cooling practices like restorative yoga or a calming evening walk.
Autumn (Luteal Phase) – Boundaries, Reflection & Slowing Down
After ovulation, your body starts preparing to reset again. Energy declines, and emotions might feel heightened. This phase carries more Vata and Pitta energy—meaning you might feel scattered and anxious (Vata) or frustrated and easily irritated (Pitta). This is your cue to slow down and honour your boundaries.
Ayurvedic Support: Warming, grounding foods (root vegetables, stews, healthy fats) help stabilise Vata, while herbs like ashwagandha or shatavari can calm the nervous system. Prioritise self-care rituals—think abhyanga (self-massage with warm oil), restorative yoga, and extra sleep.
How to Flow with It: Instead of pushing through, focus on tying up loose ends and simplifying. Say no to extra commitments, create space for rest, and honour what your body is asking for. If you tend to feel overwhelmed or overstimulated, this is a great time to limit screen time and swap out intense workouts for something more soothing.
Movement: Your energy starts to dip, making it a time for gentle movement and self-care. Opt for restorative yoga, yin yoga, or calming walks to stay grounded and soothe your nervous system. Avoid intense workouts, and focus on nurturing activities like stretching or slow-flowing movements that allow you to reflect and replenish.
But…What If You Don’t Have a Menstrual Cycle?
If you’re experiencing menopause or post-menopause, you can still work with cyclical energy—just through a different lens. The moon follows a similar rhythm:
🌑 New Moon (Winter/Menstrual Phase)
Time to rest, reflect, and set intentions.
🌒 Waxing Moon (Spring/Follicular Phase)
Energy starts rising, making it a great time for fresh starts.
🌕 Full Moon (Summer/Ovulation Phase)
Peak energy, confidence, and connection.
🌖 Waning Moon (Autumn/Luteal Phase) –
A time to slow down, release, and prepare for rest.
If you no longer have a menstrual cycle, syncing your self-care, work, and social life with the moon’s phases can help you stay connected to nature’s rhythms.
Honouring Cycles in Different Cultures vs. the 9-5 Model
For centuries, many ancient cultures honoured menstruation as a sacred time for rest, reflection, and inner wisdom. Women gathered in spaces like red tents and moon lodges to connect with their cycles and each other. These weren’t just rest zones—they were places to tap into deep personal power and reclaim the wisdom of the body.
Fast forward to today, and the 9-5 grind is anything but aligned with our cyclical nature. Society expects women to work at a constant pace, regardless of the natural energy ebbs and flows of our menstrual cycles. The 9-5 model, built around a 24-hour clock that works for men’s hormone cycles, doesn’t factor in the unique rhythms women experience. This mismatch leads to burnout, leaving us feeling disconnected from our bodies.
Historically, women held profound knowledge about herbs, healing, and cycles, often serving as medicine women. Sadly, much of this wisdom was lost due to patriarchal systems. But now, resources like Wild Power by Alexandra Pope and Sjanie Hugo Wurlitzer, and the Red School Podcast, are bringing that knowledge back. They’re empowering women to reconnect with the wisdom of their cycles and reclaim their innate strength. It’s time to rewrite the story and flow with the rhythms that have always been part of us.
Harnessing Your Hormones for Strength, Recovery & Long-Term Well-being
The Power of Syncing with Your Cycle for Health
Syncing with your cycle is about so much more than tracking your period. It’s a powerful tool for your overall health, strength, and recovery. As your hormones fluctuate throughout the month, they impact everything from your mood and metabolism to how well you recover after exercise.
Optimising Your Follicular and Ovulation Phases
In the follicular and ovulation phases, estrogen is like a supportive coach—boosting your energy, confidence, and muscle recovery. It’s the best time to increase your resistance training, push through progressive overload, and get stronger (literally). With testosterone also peaking, you might feel unstoppable, ready to lift those extra weights instead of scrolling through social media.
Luteal Phase: Time to Rest & Recover
When the luteal phase arrives, progesterone steps in like a nurturing guide. It supports rest, relaxation, and helps you stay calm, but it also slows down muscle repair, signaling your body to take a bit of a break. This is when you can focus on Pilates, mobility work, or lighter strength training—giving your muscles some needed rest and avoiding burnout.
Tracking Your Hormonal Shifts for Smarter Training
Tracking your hormonal shifts (apps like Flo are lifesavers) means you’ll know when to push yourself and when to take it easy. Syncing your workouts with your cycle helps prevent injury, supports smarter training, and leads to a healthier, more balanced body. It’s like having a personal trainer who truly understands your body’s needs, without the overwhelming costs or pressure.
Investing in Your Future Well-being
The benefits don’t stop at the present. Honouring your cycle now is an investment in your future well-being. By supporting your hormones today, you’ll ease the transition into menopause, reduce symptoms like hot flushes, and lower the risk of hormone-related diseases.
The Role of Oestrogen and Progesterone in Your Health
Oestrogen and progesterone play key roles in bone health, metabolism, and mood. By balancing your training, nutrition, and stress throughout your cycle, you can keep your muscles strong, prevent burnout, and maintain long-term hormonal health. Syncing with your body’s rhythms today is laying the foundation for a smoother transition through menopause and beyond.
Embracing Cyclical Living for Long-Term Wellness
The more we learn to live in tune with our cycles, the more we help newer generations reconnect with ancient practices that honour the natural rhythms of our bodies. It’s a beautiful way to bring traditional wisdom into the modern world, paving the way for healthier, more balanced lives for women everywhere.
Small Shifts, Big Impact
This isn’t about a complete life overhaul—let’s not stress ourselves out more, right? Start small. Notice how you feel in each phase, and try making little adjustments. Maybe you plan more rest during your period, switch to lighter movement during your luteal phase, or say no to extra commitments when you’re feeling more inward. Even small changes can have a huge impact.
It’s also important to recognise that not everyone has the flexibility to fully align their life with their cycle—work, family, and life happen. And that’s okay! This is all about awareness, not perfection. Even making small shifts—like resting when possible, choosing grounding foods in winter, or noticing energy fluctuations—helps you work with your body, not against it.
Start where you can. Every little step towards cyclical living is a step towards balance—and that, my friend, is life-changing.
Learn More & Personalise Your Approach
Cyclical living isn’t a one-size-fits-all approach. Your constitution, lifestyle, and even the season you’re in play a role. Seasonal shifts heighten certain doshas—winter can aggravate Vata, summer intensifies Pitta, and spring can stir up Kapha—so adjusting your diet, movement, and rest accordingly keeps you balanced. Eating seasonally and working with nature’s rhythms helps nourish you in the most intuitive way.
If you want to dive deeper into how to align your life with your cycle and unique constitution, Ayurvedic lifestyle coaching with Savannah Jayne can help.