Most of us grew up hearing about our period as an inconvenience — something to “deal with” quietly and discreetly. But the menstrual cycle is far more than just bleeding once a month. It’s a powerful biological rhythm that affects your mood, energy, creativity, and focus.
Once you understand it, you can start working with your cycle instead of against it — using each phase to support your body, your mind, and your goals.
The 4 Phases of Your Cycle
1. Menstrual Phase (Day 1–5, approx.)
- What’s happening: Hormone levels (estrogen and progesterone) are low, your uterine lining is shedding.
- How you might feel: Lower energy, more inward-focused, need for rest.
- How to support yourself:
- Prioritise sleep and gentle movement like stretching or yin yoga.
- Eat warm, iron-rich foods like dals, leafy greens, and stews.
- Take time for reflection and journaling — think of this as your “reset” time.
- Prioritise sleep and gentle movement like stretching or yin yoga.
2. Follicular Phase (Day 6–13)
- What’s happening: Estrogen starts rising, your body is preparing to release an egg.
- How you might feel: Energy lifts, motivation increases, brain feels sharper.
- How to support yourself:
- Try new projects or tackle creative work.
- Eat fresh, vibrant foods — salads, sprouts, smoothies.
- Add more movement like brisk walks or dance classes.
- Try new projects or tackle creative work.
3. Ovulatory Phase (Day 14–16)
- What’s happening: Estrogen peaks, luteinising hormone (LH) surges, and ovulation occurs.
- How you might feel: Social, confident, communicative.
- How to support yourself:
- Schedule important meetings or presentations.
- Include high-intensity workouts if you enjoy them.
- Focus on protein and antioxidants to support ovulation.
- Schedule important meetings or presentations.
4. Luteal Phase (Day 17–28)
- What’s happening: Progesterone rises to prepare the body for a potential pregnancy.
- How you might feel: Steadier at first, then possibly more sensitive, tired, or craving comfort foods closer to your period.
- How to support yourself:
- Break big tasks into smaller steps.
- Include magnesium-rich foods (pumpkin seeds, dark chocolate) to ease PMS symptoms.
- Practice stress-reducing habits like deep breathing or walks in nature.
- Break big tasks into smaller steps.
Why It’s a Superpower?
Your cycle isn’t just a reproductive rhythm — it’s an energy map. By noticing your patterns, you can align workouts, projects, and social plans to your natural hormonal flow. Instead of pushing through when your body asks for rest, you can plan rest into your month — and instead of missing out on peak energy days, you can use them to your advantage.
At Yoginii, we believe your menstrual cycle isn’t something to hide — it’s something to harness. When you understand it, you’re not just living with your body — you’re living in tune with it.
