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Yoga and the female cycle | Kale & Cake
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Yoga and the female cycle

Yoga and the female cycle

In the post Yoga and the Female Cycle, I give you an overview of the four phases of the cycle. I explain what is going on hormonally in your body, how Ayurveda views the individual phases and how you can support yourself through your yoga practice in the individual phases. You will also learn what the cycle phases mean for your everyday life.

 

Chest tightening. I feel... tired and notice how my mood tips briefly into the cellar despite good weather. I am just before my period and even though I look forward to this phase because I always celebrate it like a small new beginning and see it as an opportunity for my body to regenerate, it is still a time that comes with self-doubt and melancholy.

 

The female cycle is very individual - every woman experiences herself differently in the individual phases

 

I had my period for the first time when I was 12. That puts me at about the average age for today's Menarche, which is calculated at 12.5 years. at 12.5 years. Pi by thumb, there are 500 menstruations that the female body experiences in its lifetime, approximately every 28 days, – although this period can vary. The range is anything between 25 and 36 days.... Depending depending on how you're stressed and for other reasonsmenstruation can also be absent. I was like that for half a year at the peak of my studies. I was like that for half a year, I didn't menstruate at all. menstruated because my body was in a permanent stress mode. In general, the female cycle is something very individual and it's difficult to generalize generalizations.
Yoga and the female cycle

Your Body is your Temple. Learn to feel inside yourself and understand what is good for you.

 
What helps me, however. helps me to deal with with the changes in my body over the phases of my cycle better over the phases of my cycle, is the knowledge Knowledge about my cycle. Since I know how my organism and my needs change in the individual cycle phases, I can accept myself in my moods and desires and be there for myself. So that you too can benefit from the knowledge of your own cycle, I will give you a short overview of the four cycle phases in today's article Yoga and the Female Cycle. Here you will get the opportunity to understand how the hormone release in the phases affects your sensation and how you can support your well-being through yoga, especially in the time of menstruation.

 

At the center are these four questions that will guide us through each phase of the cycle.

 

  • What's going on in your body?
  • How does Ayurveda see this cycle phase?
  • How can you support yourself with your yoga practice during this time?
  • What does that mean for your everyday life?

 

Menstruation

 

What's going on in your body?

 

The first phase of the cycle always begins on the first day of menstruation. It is characterized by the fact that there is a sharp drop in the levels of estrogen and progesterone in your body. Hhe upper layer of the uterine mucosa is detached and expelled by the organism with the menstrual blood.

 

How does Ayurveda see this cycle phase?

 

In the phase of your menstruation, besides Rakta (blood) and Pitta, the Dosha Vata has an effect on you. In Ayurvedic terms, Vata stands for the force that controls our movement, regulates the nervous system and ensures elimination. If we want to regulate the influence of Vata on our system, this means above all to calm our nervous system. (See article "6 tips to calm your nervous system").

 

If you also have cramps and physical discomfort in your first cycle phase, you can also use a good old hot water bottle to relax the muscles in your abdomen. recommends you can also use the good old hot water bottle to relax the muscles in your abdomen or Yoga Nidrato relax your whole system.(We will soon have a Yoga Nirda workshop with Susan Michel for you). possibility, with your diet via spices like: Cumin and anise, flatulence and to prevent additional pressure in your belly. It is also recommended to eat warm meals and to avoid raw food and legumes in order to relieve your abdomen.

 

Yoga and the female cycle

Create conscious time-outs and allow yourself to rest during this phase of your cycle.

 

 

How can you support yourself with your yoga practice during this time?

 

In your yoga practice, you can create a beneficial balance for your nervous system by incorporating grounding asanas into your practice. into your practice. This means taking the pace down a notch and focusing on on, bending forward in your flow.
 
Important - Watch out for the bends be careful not to you do not squeeze your abdomen, as the area is very sensitive during your menstruation. It is also important that you listen to your body. Each of us experiences the time of our menstruation differently. For me it always has an effect on my psychological well-being. Here it is above all long walks in the in nature, which do me good and that I give myself permission to simply withdraw. The psychological mood swings during menstruation are hormonally due to the fact that your sex hormones are at a minimum during this phase. On top of the drop in estrogen levels, your serotonin drops, which can make you feel moody and less energetic.

 

What does that mean for your everyday life?

 

We can also balance Vata in our daily lives by scheduling as few appointments as possible and not taking any trips during this time, which is also called the purging phase.

 

Follicular phase (build-up phase)

 

What's going on in your body?

 

The low concentration of oestrogen in the blood during the first few days of your cycle causes the pituitary gland to release more of the hormone FSH (follicle stimulating hormone) (follicle stimulating hormone). FSH causes the follicles in your ovaries to mature. These contain the eggs. The follicles in turn produce oestrogen, which now increases again and causes the lining of the uterus - the endometrium - to build up.

 

How does Ayurveda see this cycle phase?

 

In Ayurveda the follicular phase stands for the Dosha Kapha. Here is Kapha is the protective force that provides the mind and body with stability, structure and moisture. In the Kapha phase of your cycle everything is in the sign of growth. Kapha balso means calmness, serenity, stability and steadfastness. We may feel a little sluggish during this phase, but it helps to counteract this it helps to temper this exaggerated leisureliness with a fiery yoga practice.

 

Yoga and the female cycle

Heat up your body with a fiery yoga practice!

 

 

How can you support yourself with your yoga practice during this time?

 

You can definitely step it up in your yoga practice at this stage of your cycle to counter the somewhat sluggish energy of the Kaphas to counter the somewhat sluggish energy of the The Run through sun salutations are great for activating the fire in your body and getting you sweating. (More about the Surya series, you can also find in our blog post Sun Salutations Made Easy or on our Youtube channel. Here you can learn all the basics about the Surya Namaskar series in our video Sun Salutation for Beginners ). Also, power flows are just the thing to light your fire.

If you feel like an energetic practice, then Sinah's Power Flow on Friday at 7:15am or Jana's Power Flow on Sunday at 4:30pm are just right for you. You can also catch up on both classes throughout the week in our video library.

 

What does that mean for your everyday life?

 

The Kapha energy is also excellent to to plan and structure projects and to envisage and work out visions and goals. In addition, concentration is explicitly strong during this phase, which you can use to study for exams. The increase in estrogen can also make you feel especially happy and content during this time.

 

Ovulation

 

What's going on in your body?

 

The Ovulation is approximately 14 days after your menstrual period. There is a surge of hormones LH (luteotropic hormone) and FSH (follicle-stimulating hormone), which triggers ovulation. Here, the egg is ejected from the ovarian follicle in the ovary into the fallopian tube and migrates into the uterus.

 

How does Ayurveda see this cycle phase?

 

From the point of view of Ayurveda in this cycle phase are especially Pitta and Kapha are at work. Pitta stands for the transforming power and initiates an absolute power phase in your cycle. We then feel full of energy, are very efficient and seek more social contacts. It would be a shame if your particularly charismatic charisma was not seen by anyone during this time.

 

Yoga and the female cycle

Use the energy of the pitta to grow beyond your comfort zone.

 

 

How can you support yourself with your yoga practice during this time?

 

Also your yoga practice benefits in this phase from the Pitta energy, which allows you to continue practicing dynamically. Likewise, the time around ovulation is optimal tom to incorporate unfamiliar playful elements into your practice or to try out new styles. Here you can practice balance asanas test your strength and creativity.

 

What does that mean for your everyday life?

 

So it's worth planning big projects, events, lectures and appearances during this phase of your cycle, so that you can get that extra dose of power that you've been looking for. Pitta gives you, so that you can use it to achieve your goals.

 

 

Secretion phase - corpus luteum phase

 

What's going on in your body?

 

In the 4th cycle phase, the corpus luteum develops from the follicle. Under the influence of LH it produces the hormone progrestosterone. The uterus is now supplied with more blood. In addition, vessels, mucous membranes and supporting tissue structures build up an environment in which in which a fertilized egg cell ...could implant. If the egg is not fertilised, the corpus luteum regresses. This causes the progesterone level to drop again. The oestrogen level also drops during this phase of your cycle. Progesterone and oestrogen then come to a minimum, which ultimately triggers your period.

 

How does Ayurveda see this cycle phase?

 

In this fourth phase of your cycle the two Doshas Pitta and Vata are at work. Until shortly after your ovulation Pitta still predominantwhich allows you to harness the power of this dosha to complete projects. Stealthily Pitta before the onset of your period by the dosha Vata which makes you more in need of rest again.

 

Yoga and the female cycle

Use the knowledge about your cycle to get to know yourself and your body better so that you can lovingly support yourself.

How can you support yourself with your yoga practice during this time?

 

Your Yoga Practice can become more grounding and slower again during this phase. Especially if Vata Pitta and it is approaching the time of your menstruation. Twisting postures have a harmonizing and grounding effect on your body. They can help help to balance mood swings. During this time you may wish to practice Asanas that you have been practicing for a while and that you know are good for you. good for you. Strengthen yourself through a yoga practice that you adapt to your needs, so that you don't give so much space to your inner critic, who can also get louder before your days.

 

What does that mean for your everyday life?

 

The time before your days is again meant for introspection. Try to allow yourself to rest, to withdraw a little, to give yourself and your body the space to regenerate.

 

The most important tip I can give you is that you learn to listen to your body's needs. I know that it's not easy and that you like to ignore your own feelings, especially when there seems to be no room for calm on the outside. Here it helps me that I allow myself small time-outs in everyday life, in which - even if only for 20 minutes - I create space in between again and again to pay attention to myself and to feel what I need. feel what what I can do I can do for myself.

 

If you want to give yourself a conscious time-out in your everyday life, then do something good for yourself with one of our workshops. Here you can find all the information about the events of the coming months.

 

If you want to learn more about mindfulness, I highly recommend the interview with Katha 'The Basics of Mindfulness - Meet the Tribe KatharinaHoll'.

 

If you've always wanted to establish a meditation routine or morning routine, also check out the articles '10 Tips for Your Meditation Routine' by Katharina Holl and 'Tips for Your MorningRoutine'.

 

You'll also find exciting episodes and articles in our podcast and magazine to support you on your path to more mindfulness and balance.

 

List of Sources:

 

  • https://www.fitforfun.de/sport/yoga/menstruationsbeschwerden-diese-yoga-uebungen-helfen-bei-regelschmerzen-279757.html
  • https://www.yogaeasy.de/artikel/menstruation-und-yoga-6-regeln-fuer-die-regel
  • https://de.lunette.com/blogs/news/7-yoga-posen-die-helfen-regelschmerzen-zu-lindern
  • https://hippieinthehhttps://www.my-yoga-guide.de/2018/01/yoga-und-periode/eart.com/10-yoga-uebungen-waehrend-der-menstruation-die-einfach-gut-tun/
  • https://www.juliafelbar.com/bewegung/yoga/yoga-zyklus/
  • https://mandala-fashion.com/blogs/eco-blog/yoga-waehrend-der-periode-geht-das
  • https://www.laura-krueger.com/2020/05/22/weiblicher-zyklus-ayurveda/

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