In this series, we’ll explore how to align yoga and strength training with the natural rhythms of your menstrual cycle. Drawing from Maisie Hill’s Period Power, we’ll use the metaphor of the four inner seasons—Winter, Spring, Summer, and Fall—to guide how we move and rest throughout the month. We’ll also weave in insights from Dr. Stacy Sims, whose research into women’s physiology reveals something surprising: the phase when your body is most primed to build muscle is during your period (Winter) and the days following it (Spring). Once ovulation occurs and hormones rise (Summer and Fall), your ability to build muscle temporarily drops off.

Here’s a general breakdown of the cycle in “seasons”:

Winter (Days 1–7): Menstruation begins. Energy may feel low or tender. Strength gains are possible here, but rest is also essential. This is a time for warmth, grounded movement, and permission to go slow.

Spring (Days 8–15): Follicular phase. Hormones rise, bringing energy, clarity, and often a readiness to train harder. This is a great time to challenge your strength and try new things.

Summer (Days 16–22): Ovulation and the high hormone phase. You may feel vibrant, expressive, and social—but your body is less able to build muscle during this phase. Lifting heavy might feel good, but it’s not the time for huge gains.

Fall (Days 23–28): Luteal phase. Energy turns inward again, and the nervous system asks for steadiness. Movement here might be about mood support, nervous system regulation, and softening tension.

Not everyone has a 28-day cycle, and these markers won’t be exact for everyone. The one reliable anchor is usually Day 1 of full bleeding—that’s your Winter. From there, tuning in to how you actually feel (rather than what you “should” feel) is the most powerful guide.

This approach offers a more personalized and sustainable way to practice—one that works with your body, not against it. Each phase in the series includes a core yoga practice, plus complementary videos—either strength-focused or restorative, depending on the season.

• Get the full kit of practice videos, with access from September 1 to October 15
• Access videos via Branches On-Demand via on our streaming service from anywhere you have internet: a computer, tablet, phone or smart TV
• Connect with our teachers and your fellow participants in the comments section