Ayurveda Cycle-syncing Workouts
For the first time in my life I feel strong and confident in my body! I used to think that the harder I worked out in the gym results would follow at the same rate. It wasn’t until I started Ayurveda cycle synching workouts that I was able to regulate my hormones and actually feel strong and confident in my body. A year ago I came home from Mexico in a wheelchair. I was sitting at home feeling weak and unmotivated and I decided I needed to create change. I started changing the way that I worked out, so that when I am menstruating I actually give my body time to rest and recover, during the follicular phase I honor kapha by strength training and enjoying more invigorating practices like running and in the luteal phase I honor pitta by keep my body cool with mat Pilates and swimming. The Ayurveda cycle syncing method I created has changed the way I exist in my body and I am grateful I can offer that to others.
For women who are looking to optimize their workout routine, it's important to understand how the menstrual cycle affects the body. The menstrual cycle is divided into three main phases: the menstruation phase, follicular phase and the luteal phase. The follicular phase occurs during the first two weeks of the menstrual cycle, while the luteal phase occurs during the last two weeks of the cycle.
Menstrual Phase
In Ayurveda, the menstrual phase of the menstrual cycle is characterized by vata and is considered a time of "Apana Vayu" or downward moving energy. During this phase, the body's energy levels are low and the focus should be on gentle forms of exercise that support the body's natural rhythms. Ayurvedic workout tips for the menstruation phase are aimed at promoting relaxation, reducing stress, and improving overall health and wellness.
Restorative yoga: Restorative yoga is a gentle form of yoga that helps to calm the mind, release tension, and promote relaxation. During the menstruation phase, restorative yoga poses such as supported child's pose, reclined butterfly pose and savasana pose can be particularly beneficial for promoting relaxation and relieving menstrual cramps.
Walking: Walking is a low-impact form of exercise that helps to improve circulation, reduce stress, and boost mood. Taking a brisk walk for 20-30 minutes a day can be a great way to promote overall health and wellness during the menstruation phase.
Gentle stretching: Gentle stretching can help to relieve tension, improve flexibility, and promote relaxation during the menstruation phase. Stretching the hips, lower back, and abdomen can be particularly beneficial for relieving menstrual cramps and discomfort.
Tai chi or Qi Gong: Tai chi and Qi Gong are gentle forms of exercise that focus on breath work and meditation. These practices can help to promote relaxation, reduce stress, and improve overall health and wellness during the menstruation phase.
Rest: Rest is an important aspect of the menstruation phase, as the body's energy levels are low and need to be replenished. Taking a day or two off from exercise can be beneficial for allowing the body to rest and recharge.
The menstruation phase of the menstrual cycle is a time of low energy levels and downward moving energy. Ayurvedic workout tips for this phase are aimed at promoting relaxation, reducing stress, and improving overall health and wellness. Restorative yoga, walking, gentle stretching, tai chi or Qi Gong, and rest can all be beneficial for supporting the body's natural rhythms during this phase. Schedule a consultation to determine what workouts and practices are best for your body and dosha. Zaidycharron.com/schedule
Follicular Phase
The follicular phase of the menstrual cycle is an important time for women to focus on building strength and stamina. This phase is characterized by increased estrogen levels, which can lead to a higher level of energy and motivation. Therefore, it's a great time to focus on workouts that support the body's natural rhythms and energy levels.
According to Ayurveda, the follicular phase of the menstrual cycle is influenced by the kapha dosha, which is associated with strength, stability, and endurance. This phase is characterized by increased energy and motivation, making it an ideal time to focus on workouts that support the body's natural rhythms and energy levels.
Here are some Ayurvedic workout tips for the follicular phase:
Focus on building strength: Kapha dosha is associated with stability and strength, making this phase an excellent time to focus on resistance training and weightlifting. These exercises can help build muscle mass, improve bone density, and reduce the risk of injury.
Incorporate cardiovascular exercise: The increased energy and motivation during the follicular phase make it a great time to focus on cardiovascular exercise. Running, cycling, or taking a cardio class can help improve cardiovascular health and boost endurance.
Experiment with high-intensity interval training: High-intensity interval training (HIIT) can be a great way to improve cardiovascular health and build strength during the follicular phase. However, it's important to approach HIIT with caution, as it can be stressful on the body. Start slowly and gradually increase the intensity over time.
Consider outdoor workouts: The increased energy and motivation during the follicular phase make it a great time to take advantage of outdoor workouts. Hiking, trail running, or cycling outside can help improve mood and energy levels while also providing a great workout.
Listen to your body: Ayurveda emphasizes the importance of listening to your body and adjusting your workouts accordingly. If you're feeling particularly energetic, you may be able to push yourself harder. However, if you're feeling tired or sluggish, it's important to take a break and focus on gentler workouts like yoga or walking.
The follicular phase is a time of increased energy and motivation, making it an ideal time to focus on workouts that support the body's natural rhythms and energy levels. By incorporating resistance training, cardiovascular exercise, HIIT, outdoor workouts, and listening to your body, women can support their bodies during this important phase of the menstrual cycle. Schedule a consultation to determine what workouts and practices are best for your body and dosha. Zaidycharron.com/schedule
Luteal Phase
During the luteal phase, the body experiences changes in hormone levels, specifically a rise in progesterone. This hormone can cause some women to feel more sluggish and fatigued than usual, making it harder to maintain a consistent workout routine. However, with a few adjustments, women can continue to exercise during the luteal phase.
From an Ayurvedic perspective, the luteal phase is influenced by the pitta dosha. Pitta is one of the three doshas, or energies, that govern the body and mind. It is associated with heat, transformation, and digestion. During the luteal phase, pitta is particularly active, which can lead to imbalances such as inflammation, irritability, and acne.
To support the body during the luteal phase and balance pitta, Ayurveda recommends the following practices:
Practice gentle exercise: During the luteal phase, the body is more vulnerable to imbalances, and strenuous exercise can exacerbate these imbalances. Instead, Ayurveda recommends gentle exercise, such as walking, gentle yoga, or tai chi. These exercises can help stimulate the body's natural healing processes without overtaxing the system.
Avoid hot yoga or intense cardio: Pitta is associated with heat, and therefore, it's important to avoid workouts that generate too much heat in the body. This means avoiding hot yoga or intense cardio workouts that can further inflame the body.
Focus on cooling exercises: As mentioned earlier, cooling and nourishing foods can help balance pitta. Similarly, workouts that cool the body can help balance pitta and reduce inflammation. Swimming or water aerobics are great cooling exercises for the luteal phase.
Incorporate meditation or mindfulness: The luteal phase can be a time of heightened stress and anxiety, and incorporating meditation or mindfulness practices into your workout routine can help balance the mind and reduce stress. Try incorporating a few minutes of meditation or deep breathing into your workout routine.
Focus on low-impact exercises: During the luteal phase, women may experience bloating, breast tenderness, and cramping. These symptoms can make high-impact exercises like running or jumping uncomfortable. Instead, opt for low-impact exercises like mat pilates, walking, yoga, or swimming. These exercises can still provide a great workout without putting too much stress on the body.
Prioritize strength training. During the luteal phase, women may experience a decrease in energy levels. This makes it harder to maintain a cardio-focused workout routine. Instead, prioritize strength training exercises. This type of workout can help increase muscle mass and boost metabolism, which can help burn calories even when at rest.
Listen to your body. It's important to listen to your body during the luteal phase. If you're feeling tired or sluggish, it's okay to take a break and focus on restorative exercises like yoga or stretching. It's also important to stay hydrated and eat a balanced diet to support your body during this time.
By practicing these Ayurvedic principles, women can support their bodies during the luteal phase and maintain optimal health and balance. By balancing pitta through cooling, nourishing foods, gentle exercise, mindfulness practices, and herbal supplements, women can support their bodies during this important phase of the menstrual cycle. Schedule a consultation to determine what workouts and practices are best for your body and dosha. Zaidycharron.com/schedule
Disclaimer: Recommendations, not medical advise. The information provided in this article is for educational purposes only and is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for professional medical advice. Always consult your healthcare provider before using any herbs or supplements, especially if you have a medical condition or are taking medication. The author and publisher of this article are not responsible for any adverse reactions, effects, or consequences resulting from the use of any of the suggestions or preparations discussed in this article."