Published January 20, 2026 05:55AM
Tracking your menstrual cycle and adjusting your lifestyle accordingly may seem like a recent trend, but it actually has ancient yogic roots. Various traditions, including Ayurveda, have long honored the changes that occur throughout each month in fertile women. Evidence of women adapting their diet and lifestyle choices to honor the different phases of their monthly cycle dates back to some of the earliest texts, including the Charaka Samhita (400-200 BCE).
“The female hormonal system and menstrual health are extensively discussed in classical texts,” confirms Nimisha Gandhi, an Ayurvedic counselor and functional medicine nutritionist based in the Bay Area. “The core principles of Ayurveda provide guidance on how to live in tune with your natural rhythms, helping you maintain balance and prevent illness.”
But despite millennia of anecdotal evidence touting period syncing, modern medicine is still behind in advocating the practice. Janet Choi, MD, a double board-certified reproductive endocrinologist and OBGYN, warns that there are limited and mixed studies on the matter.
“While there’s solid research on how hormones affect various aspects of health and well-being, there are few rigorous studies specifically examining the effectiveness of these cycle phase aligning practices,” she says. Choi adds that some small studies and anecdotal reports suggest potential benefits.
It’s worth noting that a lack of research is not uncommon for women’s health issues. It wasn’t until 1993 that the National Institute of Health Revitalization Act was passed by Congress, requiring researchers to ensure women and minorities were adequately represented in clinical trials. That means many popular approaches to fitness, diet, and lifestyle have been based on research mostly done on males.
This is also why learning to honor one’s energetic cycles and bodily changes can be such a critical and powerful practice for those with female hormones. It’s a way for women to take charge of their health and their lives.
Tuning Into Your Menstrual Cycle
In 2012, functional nutrition and women’s hormone expert Alisa Vitti coined the Cycle SyncingⓇ Method and created the accompanying lifestyle brand FLO Living, modernizing and popularizing the ancient practice of aligning your lifestyle with your menstrual phase. Vitti defines cycle syncing as aligning “your food type and caloric intake, your workout type and intensity, and your projects to each of the phases of your cycle.”
In her program, Vitti explains the changes that accompany these phases. In addition to supporting overall hormonal health and reducing cycle-specific symptoms, she explains that this practice helps women “reduce stress, boost energy and live with [their] unique feminine dynamic energy at the center of [their] life.”
“A core principle of both Ayurveda and period-syncing is to go with the flow of the natural rhythms of your body instead of going against it,” explains Gandhi, “Adjusting your expectations of what your body can do throughout the month can also lead to more awareness, compassion and self-acceptance.”
However, there are mixed messages around practicing postural yoga during menstruation. Some yoga teachers regard menstruation as a form of apana vayu, a natural downward and outward release of energy, and therefore advise against inverting, so as not to interfere with nature. Certain Iyengar teachers discourage students from practicing Legs up the Wall during this time. Some even recommend abstaining from movement altogether. Let’s also remember that “yoga” is a very broad term that includes many different types of contemplative practices—mantra, meditation, pranayama—in addition to movement. And of course, there’s Ayurveda, the sister science of yoga, which gives us a clear road map on how to approach our monthly cycle.
Rather than viewing menstruation as a monthly nuisance, starting to see your hormonal cycle from a yogic lens can be powerful. When you adjust your life to honor your body, you can reap profound benefits, including reduced stress, improved mood, and increased energy. There is nothing more yogic than living in harmony with nature—which includes your hormones.
The 4 Menstrual Cycle Phases and Yoga
It’s important to note that the following are very generalized descriptions of the menstrual cycle phases. “Each [is] marked by distinct hormonal shifts that affect your physical, mental, and emotional needs,” explains Tanya Ellie, MS, a board-certified functional nutrition and holistic health coach and founder of The Holistic Remedy. Every woman’s experience is different. The key takeaway is to listen to your body and its needs on any given day.
1. Menstruation
Duration: Day 0 of cycle. Lasts 1-7 days.
What to know: The menstrual phase marks the beginning of your cycle. All hormones are at their lowest levels, leading some women to experience fatigue and decreased energy. “This is an ideal time to slow down, reflect, and engage in restorative self-care practices,” recommends Ellie.
In Ayurveda, the menstrual phase is said to be governed by vata dosha, which is made up of the elements of air and ether. “Vata represents movement, so during this phase, there’s a natural downward flow of energy as the body sheds the uterine lining,” says Gandhi.
If you opt to practice asana at all, experts recommend more grounding postures and styles of yoga. “Keep your practice to 30 minutes or less and focus on relaxation of the pelvic basin in your poses,” recommends Vitti.
Also, certain yoga postures can be helpful in alleviating menstrual stress and pain, adds Gandhi.
Yoga recommendations: Restorative and yin yoga
2. Follicular phase
Duration: Starts after our period ends. Lasts 5-7 days.
What to know: This time is marked by a rise in estrogen as follicles in the ovaries begin to mature in preparation to house an egg.
In Ayurveda, this is believed to be a time of kapha dosha, says Gandhi, “Kapha brings stability, strength, and growth, reflected in the body’s preparation for potential conception.”
“Many women notice an increase in energy, motivation, and creativity during this phase,” says Vitti. She recommends using this time to try new activities and plan the remainder of your month.
Yoga recommendations: power vinyasa, hot yoga, Ashtanga
3. Ovulation phase
Duration:Around days 7-10 of cycle.
What to know: Hormonally speaking, this is when estrogen is its highest and luteinizing hormone (LH) surges.
In Ayurveda, this phase is governed by pitta dosha, which is made up of the elements of fire and water. “This phase brings heightened energy, confidence, and libido, with the body and mind in a more focused and driven state,” says Gandhi.
It is the time in the cycle when you are most fertile and, much like fertile ground, it’s a great time to start planting seeds and ideas, especially ones that involve collaboration. This is a time to be in community and connect with other humans in your life.
Yoga recommendations: Kundalini, partner yoga, acro yoga
4. Luteal phase
Duration: Can last 10-12 days.
What to know: This is the longest phase of the cycle and contains two distinct halves, including the shedding of the uterine lining. “Immediately following ovulation, there is a dramatic rise in estrogen, progesterone, and another bump of testosterone,” explains Vitti. “But in the second half, if there is no implantation of an embryo, there is then a huge downturn in all of these hormones.”
“Ayurvedically, the luteal phase is the most interesting as there are two doshas working together energetically,” says Gandhi, referencing vata and pitta, which mirror the significant hormonal changes taking place. “But both can be present throughout the luteal phase in various intensities,” says Gandhi.
Vitti encourages slower, strength-oriented practices. She also recommends practitioners ensure proper nutrition both before and after movement to support sustained energy.
