her rhythm · women's circle
Understanding Your
Cycle
A Guide to Your Four Phases
✦
Your menstrual cycle is not just your period.
It is a monthly rhythm — four distinct phases,
each with its own hormones, energy, and needs.

When you understand your cycle,
your body stops feeling like a mystery
and starts feeling like a map.
🌑 Menstrual
Days 1–5
Estrogen + progesterone at their lowest
Deep rest. Introspection. The body sheds and renews. Energy turns inward.
🌱 Follicular
Days 6–13
Estrogen rising, FSH active
Clarity returns. Motivation builds. A natural sense of fresh starts and possibility.
☀️ Ovulation
Days 14–17
Estrogen peaks, LH surges
Peak energy and confidence. Magnetic, expressive, social. The body at its fullest power.
🍂 Luteal
Days 18–28
Progesterone rises then falls
Sensitivity deepens. The body prepares to rest again. A call to slow down and reflect.
Key hormones to know
Estrogen — builds energy, mood, and libido. Rises in follicular, peaks at ovulation.
Progesterone — calming, warming. Dominant in luteal phase. Drops before menstruation.
FSH — follicle-stimulating hormone. Triggers egg maturation in follicular phase.
LH — luteinizing hormone. Triggers ovulation. Surges just before peak fertility.
Every phase of your cycle is purposeful.
None of them are wrong — not even the hard ones.
Her Rhythm
Page 1 of 5 · Overview
Her Rhythm · Phase 01 of 04
🌑 Menstrual
Phase
Days 1 – 5  ·  The Winter
Estrogen — lowest
Progesterone — lowest
Energy — deeply inward
How you may feel
Tired. Tender. Reflective. You may crave stillness and solitude — this is not weakness, this is wisdom. The lining sheds, the body renews. Fatigue, lower back ache, and emotional sensitivity are common as progesterone and estrogen drop to their lowest. This is the most restorative phase of your cycle. Honor it.
Yoga Asanas
  • Supta Baddha Konasana
    Reclined Butterfly — opens hips gently, soothes cramping
  • Balasana
    Child's Pose — supported with bolster or blanket under belly
  • Viparita Karani
    Legs Up the Wall — reduces pelvic heaviness, calms nervous system
  • Supta Matsyendrasana
    Supine Spinal Twist — releases lower back tension
  • Savasana
    Extended, unhurried — 10+ minutes if possible
Breathwork
  • 4-7-8 BreathingInhale 4 · Hold 7 · Exhale 8. Activates the parasympathetic response. Ideal for pain and rest.
  • Nadi ShodhanaAlternate nostril breathing. Balances both hemispheres. Deeply calming for the nervous system.
  • Natural belly breathingNo forcing. One hand on belly, one on heart. Let the breath find its own rhythm.
Phase affirmation
"My rest is not laziness. My body is doing sacred work. I give myself permission to be still."
Her Rhythm
Page 2 of 5 · Menstrual Phase
Her Rhythm · Phase 02 of 04
🌱 Follicular
Phase
Days 6 – 13  ·  The Spring
Estrogen — rising steadily
FSH — active, maturing follicles
Energy — building, curious
How you may feel
Lighter. Clearer. Ready to begin again. As estrogen rises, so does mental clarity, motivation, and physical energy. This is your season of fresh starts — the body is literally growing new potential. You may notice better sleep, improved mood, and a desire to plan, create, and move.
Yoga Asanas
  • Surya Namaskar A & B
    Sun Salutations — gentle at first, build warmth progressively
  • Virabhadrasana I & II
    Warrior I & II — cultivates strength and direction
  • Anjaneyasana
    Low Lunge — opens hip flexors, energizes the body
  • Vrksasana
    Tree Pose — builds focus and rootedness
  • Marjaryasana-Bitilasana
    Cat-Cow — awakens the spine gently
Breathwork
  • Ujjayi BreathOcean breath — soft throat constriction. Builds gentle internal heat. Anchors presence through movement.
  • Box BreathingInhale 4 · Hold 4 · Exhale 4 · Hold 4. Sharpens focus and regulates cortisol.
  • Stimulating BreathShort rapid inhales through nose for 30 seconds. Energizes and uplifts — use before movement.
Phase affirmation
"I am allowed to begin again. My energy is returning and I move with it, not against it."
Her Rhythm
Page 3 of 5 · Follicular Phase
Her Rhythm · Phase 03 of 04
☀️ Ovulation
Phase
Days 14 – 17  ·  The Summer
Estrogen — peaks
LH — surges, triggers ovulation
Energy — peak power
How you may feel
Radiant. Magnetic. Fully alive. This is the peak of your cycle — estrogen is at its highest, testosterone rises slightly, and you may feel your most confident, expressive, and social. Your pain tolerance is higher, recovery is faster. This is the window to move boldly, speak openly, and express freely.
Yoga Asanas
  • Camatkarasana
    Wild Thing — expansive heart-opener, embodies radiance
  • Natarajasana
    Dancer's Pose — balance, grace, and full expression
  • Utkata Konasana
    Goddess Squat — grounds power in the hips and legs
  • Eka Pada Rajakapotasana
    Pigeon Pose — deep hip release at peak flexibility
  • Ustrasana
    Camel Pose — heart-opening, energizing, expressive
Breathwork
  • KapalabhatiBreath of Fire — forceful exhales, passive inhales. Energizes, clears, ignites. 1–3 minutes.
  • BhramariHumming Bee Breath — inhale fully, exhale with a hum. Cultivates joy and expressive energy.
  • Full Yogic BreathBelly → ribcage → chest on inhale. Reverse on exhale. Full capacity breathing for peak moments.
Phase affirmation
"I am at my fullest. I take up space, I express freely, and I trust the power of my body."
Her Rhythm
Page 4 of 5 · Ovulation Phase
Her Rhythm · Phase 04 of 04
🍂 Luteal
Phase
Days 18 – 28  ·  The Autumn
Progesterone — rises then falls
Estrogen — secondary dip
Energy — slowing, inward
How you may feel
Sensitive. Reflective. Easily overwhelmed. As progesterone peaks and then drops, the nervous system becomes more reactive. You may notice PMS symptoms, bloating, mood shifts, or a deep desire to withdraw. This is not dysfunction — this is your body asking you to prepare for rest. The more you fight it, the louder it speaks.
Yoga Asanas
  • Yin holds — 3 to 5 minutes
    Dragon, Caterpillar, Sleeping Swan — long passive holds release deep tension
  • Paschimottanasana
    Seated Forward Fold — calms the nervous system, introspective posture
  • Malasana
    Garland Pose — grounding, supports pelvic floor and lower back
  • Baddha Konasana
    Butterfly — seated hip opener, gentle and restorative
  • Restorative Savasana
    With eye pillow, weighted blanket, and no rush
Breathwork
  • Extended ExhaleInhale 4 · Exhale 8. The longer exhale activates rest-and-digest. Most effective for PMS and anxiety.
  • Nadi ShodhanaAlternate nostril breathing. Balances hormonal fluctuation and emotional reactivity.
  • Sighing BreathFull inhale through nose, long audible exhale through mouth. Releases tension held in the chest and jaw.
Phase affirmation
"My sensitivity is not a flaw. My body is asking for care and I am learning to listen."
Her Rhythm
Page 5 of 5 · Luteal Phase

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