Ayurveda, Yoga & the Menstrual Cycle
The menstrual cycle follows natural rhythms, aligning with the three Ayurvedic Doshas (Vata, Pitta, and Kapha). Each phase requires different yoga, nutrition, and lifestyle adjustments for optimal balance and well-being.
🩸 Phase 1: Menstruation
(Days 1-5) – Vata Phase
✔ Ayurvedic Perspective: Energy moves inward, body focuses on detox and renewal. Vata (Air & Space) is dominant. ✔ Best Yoga Practices: Gentle, grounding poses to reduce cramping and fatigue. ✔ Yoga Poses:
Child’s Pose (Balasana)
Supine Butterfly (Supta Baddha Konasana)
Legs Up the Wall (Viparita Karani) ✔ Ayurvedic Tips:
Warm, nourishing foods (soups, stews, cooked grains)
Herbal teas like ginger or cinnamon for pain relief
Self-care: Rest, slow movement, and journaling
🔥 Phase 2: Follicular
(Days 6-14) – Kapha Phase
✔ Ayurvedic Perspective: Energy builds, strength increases, and mood stabilizes. Kapha (Earth & Water) is dominant. ✔ Best Yoga Practices: Energizing, strength-building sequences. ✔ Yoga Poses:
Sun Salutations (Surya Namaskar)
Warrior Poses (Virabhadrasana I & II)
Boat Pose (Navasana) for core strength ✔ Ayurvedic Tips:
Light, protein-rich foods (quinoa, legumes, steamed greens)
Dry brushing (Garshana) for circulation
Morning breathwork (Kapalabhati) for energy boost
🌕 Phase 3: Ovulation
(Days 15-17) – Pitta Phase
✔ Ayurvedic Perspective: Peak energy, creativity, and fertility. Pitta (Fire & Water) is dominant. ✔ Best Yoga Practices: Cooling, heart-opening movements. ✔ Yoga Poses:
Moon Salutations (Chandra Namaskar)
Camel Pose (Ustrasana)
Goddess Pose (Utkata Konasana) with Heart Mudra ✔ Ayurvedic Tips:
Cooling foods (coconut, mint, cucumbers, leafy greens)
Avoid excessive heat (spicy foods, hot yoga, over-exercising)
Hydrate with coconut water or aloe vera juice
🌘 Phase 4: Luteal
(Days 18-28) – Vata + Pitta
Transition
✔ Ayurvedic Perspective: Energy begins to slow, emotions may feel heightened. Balance between Vata & Pitta. ✔ Best Yoga Practices: Grounding, calming, and stress-relief sequences. ✔ Yoga Poses:
Seated Forward Fold (Paschimottanasana)
Supine Twist (Supta Matsyendrasana)
Reclining Bound Angle (Supta Baddha Konasana) ✔ Ayurvedic Tips:
Nourishing, grounding foods (sweet potatoes, basmati rice, ghee)
Evening wind-down routine with Abhyanga (self-massage)
Herbal teas like chamomile or ashwagandha for relaxation
Daily Menstrual Cycle Tracker & Reflection
How to Use:
Track your daily experiences to better understand how your cycle influences your body, emotions, and energy.
Date, Cycle Phase, Energy Level (1-10), Mood, Physical Symptoms, Self-Care Practice
Download a printable tracker here: [Insert Link to PDF]
More Resources!
🔗 Link to:
Guided menstrual cycle yoga sequences
Ayurvedic meal plans for each phase
Breathwork & meditation practices
Self-care rituals
Honor your cycle, align with nature, and embrace your feminine energy!
