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.
Sydney explains that both yoga and menstrual health work share a common thread: awareness. For those who menstruate, she teaches that the cycle is an empowering rhythm to work with; a natural guide that can shape movement and self-care practices.
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 cycle begins on the first day of bleeding, when hormones like estrogen and progesterone are at their lowest. Sydney describes this as a time to rest, take things slowly, and receive care. “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, she recommends Yin yoga, Restorative yoga, or gentle walks; any slow and nourishing practice that creates space to listen inward.
☀️ Follicular / Inner Spring (Days 6–11)
As the body transitions out of menstruation, hormone levels rise and energy begins to return. “This is a beautiful time to emerge back into the world after resting,” Sydney explains. “Let yourself be curious and playful with your movement.” Practices like Vinyasa yoga, swimming, or light strength training are especially supportive here, with an emphasis on playfulness over intensity.
🌞 Ovulatory / Inner Summer (Days 12–19)
With estrogen and testosterone peaking, this is often the most energetic phase of the cycle. “This is the peak of the whole cycle culminating,” Sydney says. “It’s a beautiful, energetic, magnetic time to move in ways that feel energizing and powerful.” She 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)
As hormones shift and progesterone rises, energy levels can feel unpredictable. Sydney reframes this phase as a time of discernment. “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.” Some days may call for gentler practices with hip openers, while others may support strength work or steady flows. “If you feel low energy, honor that. If your energy levels feel up, harness that.”
Above all, she reminds us, “Your body is the best guide. This truly is a practice of awareness and honoring your own unique rhythm.”
Why Practice in Alignment With Your Cycle?
For Sydney, the greatest benefit of practicing in alignment with the menstrual cycle is self-kindness. “It’s helped me be more kind to myself,” she shares. “I have less harsh expectations around what my movement practice ‘should’ look like.’”
She describes her cycle now as “a humming rhythm in the background.” On days when she feels strong, she leans into 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,” Sydney says. “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)
