Balancing Yin & Yang In Movement: Supporting Female Hormones Through the Cycle

In today's fast-paced world, women are often encouraged to push harder with more intense workouts, high-impact routines and a 'go hard or go home' mentality. But the truth is, the female body thrives on balance.

As a yoga teacher, I used to focus on teaching dynamic, high-energy classes as a personal preference. But when I began incorporating restorative yoga, I saw a profound shift in my students - not just in physical recovery, but in their overall well being. Slowing down wasn't just about rest; it became a powerful way for my students to reconnect with their bodies on a deeper level. That realisation reshaped not only my teaching but also my personal practice, showing me that movement should nourish the body holistically, not just aesthetically.

The way we move impacts our stress levels, energy, and hormonal balance - especially throughout the menstrual cycle. By syncing your workouts with your body's natural rhythm, you can enhance performance, reduce stress and support hormonal balance. It's not just about looking good; it's about feeling strong, supported and in tune with yourself.

Understanding Yin & Yang in Movement

The concept of Yin and Yang originates from Traditional Chinese Medicine, representing the natural balance of opposing yet complementary forces in life, the body and nature itself. Yin is slow, cooling, and restorative while Yang is fast, energising and dynamic. When one becomes too dominant or depleted, imbalance sets in - leading to physical, emotional or energetic disharmony.

When it comes to movement, most modern exercise trends lean heavily towards Yang - think HIIT (high intensity interval training), heavy weightlifting or intense cardio. While these workouts have their place, women's bodies thrive on a balance of both energies, especially in sync with the menstrual cycle.

A more balanced approach to movement can help regulate cortisol (your body's primary stress hormone), support the endocrine system and prevent hormonal imbalances that can lead to fatigue, anxiety, or menstrual irregularities. By listening to your body and adapting your workouts to your cycle, you can move in a way that feels good and supports your overall well being.

The Impact of HIIT on the Female Cycle

HIIT is a go-to workout for many - it's fast, effective and gets results. But when it comes to female hormonal health, it's not always the best choice. High-intensity exercise spikes cortisol, which can interfere with progesterone production and disrupt your menstrual cycle. If overdone, it might lead to irregular periods, intensified PMS symptoms or even cycle suppression.

Additionally, if you lead a high-stress lifestyle with long work hours, a hectic commute and a packed social calendar - adding intense workouts like spin classes or HIIT sessions can push cortisol levels even higher, increasing the risk of burnout and hormonal imbalances. Research shows that chronic stress and excessive high-intensity exercise can dysregulate the hypothalamic-pituitary-adrenal (HPA) axis, leading to symptoms like fatigue, poor sleep and a sluggish metabolism.

Instead of going all out every session, try balancing high energy workouts with lower intensity movement like yoga, pilates or walking.

Movement & The Female Cycle: A Phase-by-Phase Guide

1. Menstrual Phase (Days 1 - 5): Rest & Restore Hormonal State: Oestrogen and progesterone are at their lowest, leading to potential fatigue and low energy. Best Exercise: Prioritise Yin energy with restorative movement such as gentle yoga, stretching, or walking. Why? This is the body's natural time for rest. High-intensity workouts can increase cortisol levels, leading to prolonged fatigue and stress on the body. Embracing low-impact movement supports recovery and prepares the body for the next phase.

2. Follicular Phase (Days 6 - 14): Build & Energise Hormonal State: Oestrogen begins to rise, increasing energy, mood, and endurance. Best Exercise: A mix of both Yin and Yang movement, such as strength training, dynamic yoga or moderate cardio. Why? This is a great time to build strength and stamina, as the body is more resilient to stress. However, maintaining a balance with low impact exercises like yoga or pilates can prevent overstimulation of the nervous system.

3. Ovulatory Phase (Days 15 - 17): Peak Energy & Strength Hormonal State: Oestrogen and testosterone peak, leading to increased strength, endurance and motivation. Best Exercise: More Yang-oriented workouts such as HIIT, strength training or dynamic vinyasa yoga. Why? The body is at its strongest and most resilient, making it an ideal time for high intensity workouts. However, be mindful of over exertion, which can lead to burnout later in the cycle.

4. Luteal Phase (Days 18 - 28): Slow & Support Hormonal State: Progesterone rises, supporting relaxation, but can also lead to bloating, fatigue and mood swings if imbalanced. Best Exercise: A transition towards more Yin-based movement, such as restorative yoga, pilates, walking or swimming. Why? The body's need for recovery increases as progesterone prepares it for menstruation. Excessive high impact exercise can elevate cortisol, leading to PMS symptoms and menstrual cycle disruptions.

Tips for Balancing Hormones Through Movement

Listen to Your Body: No woman's cycle is the same and you know your body best, so adjust movement intensity based on how you feel, rather than sticking to rigid workout schedules.

Prioritise Recovery: Incorporate rest days and gentle stretching, particularly during the luteal and menstrual phases.

Embrace Yoga & Breathwork: Practices such as yin yoga and pranayama (breath control) can regulate the nervous system and reduce stress-induced hormonal imbalances. These also support building a connection to the body, so you are more in tune with your natural rhythms.

Sync Strength Training with Your Cycle: Focus on building muscle during the follicular and ovulatory phases while easing into bodyweight or resistance band exercises in the luteal phase.

Stay Hydrated & Nourished: Nutrition plays a key role in hormonal balance. Support your workouts with nutrient-dense foods, ensuring adequate protein and healthy fats.

A Harmonious Approach to Movement

Finding the balance of Yin and Yang in movement will allow you to align with your natural rhythm, rather than working against it. By honouring the shifting needs of each phase of your cycle, you can take control of your body and symptoms rather than feeling at the mercy of your hormones.

Instead of pushing through fatigue or frustration, understanding and embracing these natural fluctuations can enhance performance, recovery and overall quality of life. When we listen to our bodies and move in a way that supports us, we deepen our connection to both our physical and emotional health. The result? More energy, more balance, and the ability to show up as our best selves in every aspect of life