Monthly Cycle VS Yoga Class
Clare gives the low-down on down-below.
One for the girls (and for any boys reading this - AWESOME! Perhaps share this knowledge with your girls, whoever they might be!).
Ladies, have you ever noticed that sometimes the yoga class you go to each week feels effortless and at other times feels harder? You are not going crazy and are certainly not alone! It is all to do with your hormone balance that particular day and, if you are a menstruating woman, there is a lot to be said for listening to your body and following those little nudges it’s giving you.
So, here’s the science bit! If you are a woman lucky enough to be riding your monthly cycle wave (and are hormone contraceptive method free) then here’s what’s happening to your hormone levels throughout this monthly ride, and what that means for your yoga class choice:
WEEK 1 (Mensturation) -
Reproductive hormones are at their lowest and, despite what movies/tv shows depict, this is the time to allow your body to move and groove. If you feel like it, perhaps try a class that is on the more energetic side of your movement scale. It is also a great week to try out some gentle fasting (anything from 13 - 24hrs*) if that’s your thing. The low hormone levels will mean you have less urges to eat (especially if you’re an emotional eater like me!) and will actually encourage oestrogen to build, getting us ready nicely for…..
WEEK 2 (Follicular Phase) -
Oestrogen builds and stimulates your ovaries to grow a follicle that will eventually release during ovulation (week 3). This rise in oestrogen will have your body jumping for joy. Usually you will have a boost of energy this week - a good time for manifestation and heading for a yoga class that might push you outside your energetic comfort zone. If you have been fasting during week 1 then you can ease up a little (intermittent fast for 15hrs or less) and treat yourself to some hormone boosting foods like broccoli, kale, berries, salmon, fermented foods e.g. kimchi.
WEEK 3 (Ovulation) -
Oestrogen starts to drop and progesterone levels start to rise. When your yoga class falls this week will depend on what class is best to choose! Toward the beginning of the week you can enjoy a more energetic class but as the week goes on a the ‘cuddle’ hormone of progesterone rises you might want to look to the more restorative end of a yoga practice.
WEEK 4 (Luteal Phase) -
Progesterone continues to build and if there is no sign of a fertilised egg then all reproductive hormone levels will drop, to start the whole cycle over again. This is the week for restorative or yin yoga practice or perhaps indulging in some restorative meditation. If you have been on the fasting train so far this month then I would advise you to stop fasting this week and really nurture your body with some more hormone boosting foods as listed above in week 2.
I hope this has been helpful and has demystified what might be happening in your body. I have really enjoyed learning about this over the last few years and implementing these waves of movement and fasting into my lifestyle.
IMPORTANT NOTES! If you are pregnant or breastfeeding please do not embark on any fasting*.
*A few notes on this - fasting doesn’t necessarily mean zero food for a long period of time. If you want to try out a 24hr fast then you can have your last meal at 5pm and then your fast-breaking meal at 5pm the following day. Sleeping hours most definitely count towards your fasting (and because of the healing power of fasting I like to be asleep towards the end of my fasting window so my body can harness the super healing powers that come alive when your body isn’t having to focus on processing food). You can also try an alternative fasting method where you treat your body to some bone broth during your fasting hours, which can sometimes be helpful if you feel you’re missing out on mealtimes.
- Written by Clare Edwards