Menstrual Phase: Nurture

Welcome to the Menstrual Phase

The menstrual phase is a time for restoration and nurturing as your body sheds and renews itself. This phase invites you to listen to your body’s needs and embrace self-care.

Movement Focus:
During this phase, it’s vital to focus on restorative movement that nurtures your body. Here are some tailored movement suggestions:

For Curated Guidance:

• Menstrual Guide: Follow the scheduled week of balanced workout programming designed specifically for the Menstrual Phase.

• Symptom Relief: Tackle common discomforts of this phase with strategically restorative practices

Additional Library Suggestions:

• Core Work: Engaging in gentle core exercises and breathwork can help reduce uterine cramping and discomfort.

• Glute Work: Incorporate glutes-focused exercises to support your lower back and prevent low back pain.

• Footwork with the Pinky Ball: Give your feet some attention by rolling the soles on a pinky ball and practicing fascial foot rinsing. This can help to prevent cramps in your uterus, feet and calves via the fascial connection between the feet and the pelvic floor

• Head, Neck and Jaw Release for Headaches and Cramps: Try relieving headaches using upper body release techniques in this specific video. This strategy can also assist in mitigating menstrual cramps via the pelvic floor jaw connection.

• Energy Filter- chose “I Need to Keep It Chill” on the main library page to find all slower paced practices

***Calendar: Use the Calendar feature to curate your own schedule. Simply tap “Add to Calendar” beneath any video, select “+Add to my calendar,” and choose a date. You can plan your entire cycle and watch your workout selections appear in sequence each day!

Precautions: Your body needs extra hydration during this phase, so be sure to drink plenty of water! Incorporate breathwork and gentle core exercises to reduce cramping and promote healthy blood flow. While traditional Chinese medicine recommends avoiding inversions during this time, some individuals find gentle inversions helpful for maintaining blood circulation and preventing prolonged spotting.

More on the Menstrual Phase:

How Does It Feel?
During the first few days of your cycle, you may experience low energy levels and a sense of introspection. It's essential to honor this state and focus on restoration. However, around day 3 or 4, you might notice an abrupt increase in energy. Ride that wave to smoothly transition into the Follicular Phase! If your late luteal phase felt particularly challenging, you might experience a significant sense of relief once menstruation begins, so take it easy the first few days even if you feel a surge of energy. This will yield more energy upon your upcoming Follicular phase than if you push yourself too hard during this time.

What’s Happening Hormonally?
Hormonal levels, particularly estrogen and progesterone, are at their lowest during this phase. As your body begins to shed the uterine lining, you may experience cramping and discomfort. The drop in hormones can contribute to feelings of fatigue and a need for self-care. Lean into this!

Length & Timing:
The Menstrual Phase typically lasts between 3 to 7 days, depending on individual cycles.

How to Know You’re in the Menstrual Phase:
You’ll know you’re in this phase if you experience the onset of your period, marked by bleeding. Look for signs of low energy and physical symptoms like cramping or discomfort. Typically, menstruation occurs 14 days after ovulation.