Introduction
At Gaia Wellbeing, we believe in the power of aligning with our natural rhythms. Understanding and embracing your menstrual cycle can lead to profound well-being. This program is designed to help women connect with their bodies through tailored movement, breathwork, and meditation practices for each phase of their menstrual cycle. Inspired by the insights from Lara Owen’s “Her Blood is Gold,” we also explore the psychological phases that accompany each stage of the cycle.
The Four Phases of the Menstrual Cycle
Understanding the menstrual cycle is the first step to harmonizing with it. The cycle can be divided into four phases, each characterized by distinct hormonal changes and associated physical and emotional experiences.
- Menstrual Phase (Days 1-5)
- Hormones: Low levels of estrogen and progesterone
- What’s Happening: Shedding of the uterine lining
- Lara Owen’s Psychological Phase: Release and renewal
- Best Practices:
- Movement: Gentle yoga or stretching to support the body in releasing tension.
- Meditation: Mindfulness meditation to promote acceptance and introspection.
- Breathwork: Deep, slow breathing to relax and ease menstrual discomfort.
- Follicular Phase (Days 6-14)
- Hormones: Rising estrogen levels
- What’s Happening: Follicle growth and preparation for ovulation
- Lara Owen’s Psychological Phase: Initiation and creation
- Best Practices:
- Movement: Energizing workouts like cardio or dynamic yoga to harness increasing energy.
- Meditation: Visualization meditations to support creativity and new beginnings.
- Breathwork: Energizing breath techniques such as Kapalabhati (Skull Shining Breath).
- Ovulatory Phase (Days 15-17)
- Hormones: Peak estrogen and surge of luteinizing hormone (LH)
- What’s Happening: Release of the egg from the ovary
- Lara Owen’s Psychological Phase: Fullness and connectivity
- Best Practices:
- Movement: High-intensity interval training (HIIT) or vigorous dance to match high energy levels.
- Meditation: Loving-kindness meditation to enhance feelings of connectivity.
- Breathwork: Balanced breathwork like Nadi Shodhana (Alternate Nostril Breathing).
- Luteal Phase (Days 18-28)
- Hormones: Rising progesterone and estrogen levels
- What’s Happening: Preparation for potential pregnancy or premenstrual phase
- Lara Owen’s Psychological Phase: Harvest and inner reflection
- Best Practices:
- Movement: Strength training or Pilates to ground and stabilize.
- Meditation: Body scan meditation to increase awareness of physical sensations.
- Breathwork: Soothing breathwork such as Bhramari (Bee Breath) to calm the mind.
Incorporating Lara Owen’s Psychological Phases
Lara Owen’s “Her Blood is Gold” provides a deep understanding of the psychological shifts that occur during the menstrual cycle. Integrating these insights can deepen your connection to your cycle:
- Menstrual Phase: Embrace the opportunity for release and renewal. Reflect on what you want to let go of and set intentions for the new cycle.
- Follicular Phase: Use the heightened sense of initiation and creation to start new projects or habits.
- Ovulatory Phase: Celebrate the fullness and connectivity by engaging in social activities and nurturing relationships.
- Luteal Phase: Reflect on the harvest of your efforts and spend time in introspection to prepare for the upcoming menstrual phase.
Conclusion
By aligning your movement, breathwork, and meditation practices with your menstrual cycle, you can create a harmonious balance between your physical and emotional well-being. At Gaia Wellbeing, we are dedicated to empowering women to live in tune with their bodies and embrace the natural rhythms of life. Join our program to explore the profound connection between your cycle and your overall health.
