Yoga and menstrual health are deeply interconnected practices centered around awareness, presence, and honoring the body’s natural rhythm. For yoga teacher Sydney McCowan, these practices go hand-in-hand, blending intuitive movement with somatic wisdom and creating space for all bodies to reconnect with their cycles in a grounded, nourishing way.
“Yoga and Menstrual Cycle work have a common thread: awareness,” she says. “For people who bleed, our menstrual cycle is an empowering rhythm to work with.”
In this feature, Sydney shares how aligning movement with the phases of the menstrual cycle can shift our mindset from pushing through discomfort to truly listening inward.
The Four Phases of the Menstrual Cycle and How to Practice Within Them
Sydney draws on the work of Red School founders Alexandra Pope and Sjanie Hugo Wurlitzer, using the lens of the four seasons to frame each phase of the menstrual cycle. This framework offers a more compassionate way to relate to our bodies, rather than demanding the same performance every day.
🌙 Menstrual / Inner Winter (Days 1–5)
“The first day your bleed begins is also Day 1 of your menstrual cycle. Our uterus sheds its uterine lining (hello beautiful blood bath!). Physiologically, hormones like estrogen and progesterone are quite low. Make time to rest, take things slowly, and receive care,” she says. “This is a raw time where you can feel cracked open—notice your intuitive nudges and surrender to the sensations in your body.”
During this phase, Sydney recommends slow and nourishing movement such as Yin yoga, gentle walks, or Restorative practices.
☀️ Follicular / Inner Spring (Days 6–11)
As the body transitions into the follicular phase, energy begins to rise. “This phase overlaps a bit during your period and continues after your bleed ends. Hormones like estrogen slowly rise, with luteinizing hormone (LH) peaking just before ovulation. This is a beautiful time to emerge back into the world after resting. Let yourself be curious and playful with your movement.”
This phase is ideal for Vinyasa yoga, swimming, running, or returning to strength training gradually. The goal isn’t intensity, but curiosity.
🌞 Ovulatory / Inner Summer (Days 12–19)
“This is the high point of the whole cycle culminating. Testosterone and estrogen peak, making it a beautiful, energetic, magnetic time. This is a powerful time to move in ways that feel energizing and powerful.”
Sydney encourages students to try power yoga, longer hikes, or anything that feels expansive. This is also when expression, confidence, and communication flow most freely.
🌕 Luteal / Inner Autumn (Days 20–28)
The energy begins to shift again. “If a pregnancy does not happen after ovulating, the body begins to settle down to prepare for the next cycle. Testosterone and estrogen levels drop off and the sleepy hormone progesterone increases creating those pesky pre-menstrual things like cramps, lethargy, and intense emotions,” Sydney says. “With this time also comes an acute awareness of things that make us uncomfortable or feel misaligned. It’s harder to glide over these things during our Inner Autumn. Train and practice in ways that feel good for YOU. If you feel low energy, honor that and try some gentle yoga with hip openers. If your energy levels feel up, harness that.”
“Your body is the best guide,” reminds Sydney. “This truly is a practice of awareness and honoring your own unique rhythm.”
Why Practice in Alignment With Your Cycle, According to Sydney
"There’s so many… but for me the biggest thing is that it’s helped me be more kind to myself. I have less harsh expectations around what my movement practice ‘should’ look like. It’s given me a deep reverence for menstruating people, and it has empowered my ability to trust myself.
My cycle is now a humming rhythm in the background and instead of fighting against it, I flow with it (no pun intended). On days where I feel strong, sexy, and like I could do Simone Biles style backflips, I incorporate movements like lifting, Vinyasa, or HIIT workouts. On other days when I feel like a sleepy, slimy worm with 0% self esteem? I lean towards gentle walks and deep stretching.
It helps me to have sustainable energy levels, bodily awareness, and an overall understanding of how it feels good for me to show up in the world each day. There is a deep rooted power in that.”
Yoga for Your Cycle: Two Classes to Try
Gentle Yoga for Your Period
A deepening slow flow that will create a loving space for gentle movement during your bleed and leave you feeling present with your body.
Power Yoga for Ovulation
A power vinyasa class that includes strong sequencing, core work, and layers of exploration for your Inner Summer/Ovulation. This class will help you tune into the delicious peak of energy and move with presence and intention.
Ready to explore your own rhythm? Your body already knows the way. Sydney’s classes are an invitation to listen.
Meet the Teacher
Sydney McCowan is a yoga teacher passionate about helping people reconnect with the intelligence of their bodies. She blends vinyasa, intuitive movement, and somatic practices, with a focus on menstrual health and cyclical wisdom. Learn more about Sydney by visiting her website, and follow her on Instagram @sydneymccowan.
Sydney's Upcoming Retreats & Events:
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Nestled In: A Women’s Yoga Retreat in Northern Wisconsin (Oct 2025)
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Breath and Body Retreat in Baja, Mexico (Feb 2026)
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Intuitive Return Retreat in Portugal (Aug 2026)
