Adapt Your Yoga Practice to All Four Menstrual Cycle Phases

Calin Van Paris published a practical guide that maps yoga practice to the four menstrual cycle phases and explains why tuning classes to those phases matters for students and teachers. The guide lays out clear practice types for the menstrual, follicular, ovulatory, and luteal phases, plus safety notes, simple modifications, and a short roster of suggested sequences and breathwork to use in class or at home.

For the menstrual phase the guide recommends restorative and yin practices. Slow, supported postures, extended holds and gentle stretching make up the core suggestions. Teachers are encouraged to offer props, reduce class pacing, and provide alternatives to deep twists, intense core work and active inversions so students can follow internal signals rather than rigid expectations.

In the follicular phase the guidance shifts toward rebuilding momentum with more energetic work. Van Paris suggests vinyasa flows or strength-based sequences to match rising capacity for movement, while still noting that intensity should be adjusted to how each person feels. Modifications include shorter peak sequences, increased use of alignment cues and options for more restorative variations if energy dips.

The ovulatory phase is framed as a window for sustaining energetic vinyasa or strength-focused flows. The guide emphasizes sequencing that supports sustained movement and stable standing work, while reminding teachers to offer lower-intensity alternatives and to cue mindful breathwork so students can regulate effort. Breathwork and short, targeted sequences are presented as tools to match the day-to-day variance in stamina and focus.

For the luteal phase the recommendation returns to grounding practices: yoga nidra, gentle yin and calming restorative work. Van Paris highlights slowing the practice, prioritizing relaxation and recovery, and using breath awareness and guided relaxation as central elements. Modifications again center on choice, lighter flows, extra supports and reduced time in demanding postures.

Practical value for the yoga community comes from concrete options teachers can fold into class plans and from a simple framework beginners can use to structure a month of practice. The roster of suggested session types and breathwork gives immediate, usable templates; the safety notes and modifications support inclusive classes that honor varying energy levels.

This approach asks you to listen first and use the menstrual cycle as a sequencing tool rather than a rulebook. For teachers, it offers a framework for cycle-aware classes; for students, it offers a practical way to experiment and find what consistently feels better across a month of practice.