Women's Health

The following article was written for the British Wheel of Yoga magazine, and published in the 2023 Spring Edition:

There has been much news in the media lately about optimising workouts based on a women's menstrual cycle, and of course the question of how active we should be during menstruation. Whilst this spotlight on women's health is most welcome, we are of course, not necessarily aiming to 'optimise a workout', but rather to create a well balanced and nourishing practice for ourselves and our students.

Let's take a quick look at the menstrual cycle: After menstruation, during the Follicular phase the body starts to create a hormone called FSH (follicle-stimulating hormone) which signals to the ovaries to create eggs for the following Ovulation phase. Each egg is housed inside a “follicle”. Oestrogen levels then get boosted which usually gives an increase in energy. Following on from ovulation the Luteal phase sees an increase in progesterone levels, which may make you feel more tired, as your body temperature increases.

Sounds simple enough... well not really. We are not simple and neither is our health. Health is a constant balancing act, which cannot be separated from diet, lifestyle and our emotions.

Ask a group of women how they feel about exercise during menstruation and you will find that the answers aren't simple. Traditional Chinese Medicine (TCM) can be useful in creating some understanding. In TCM things are classified into Yin and Yang, Yin being more of a quieter introspective quality, associated with the feminine, stillness, coolness, the moon etc; whilst Yang is more of an active quality, associated with the masculine, warmth, fire and heat. Yet nothing is absolute either and everything is relative - sunrise for example, shows us that time when we naturally transition from a period of more Yin to Yang.

Looking at the menstrual cycle we then say that the Follicular phase is more Yin as the body is preparing for new growth, whilst the Luteal phase is more Yang as heat builds and the body prepares to reset or potentially create life. Menstruation and Ovulation are then sunrise and sunset as we transition from Yin to Yang and viz versa.

For women suffering with PMS doing some yoga during menstruation that focuses on downward movements to clear the endometrium can be really useful. This can help to start the next cycle without any excess. Following on from menstruation, she could enjoy some yin yoga during the more yin follicular phase, and then some dynamic yoga during the more yang luteal phase to really encourage that complete clearing of the endometrium. However, for another women who is depleted, restorative postures could be useful during the more yin Luteal phase, to nourish and invigorate blood.

So the answer to how much we should do and when during the menstrual cycle isn't black and white as we are all unique and it will differ over time for each of us as life unfolds. I'd err on the side of caution to anyone proclaiming that this is what women should or shouldn't be doing during any phase. Even the new apps whilst useful, and incredibly valuable to be casting some attention on this matter, won't be able to give you an answer that is 100% uniquely right for you.