How will Root & Rise Work Around my Menstrual Cycle?

Samantha Garstin Yoga / INTIMINA

I have designed each flow to work with a different phase of your monthly cycle! What! What do you mean???

Well, moving in sync with our body during our cycle helps to nourish us, by working with our bodies rather than against them we can better use our energy.

However, not all of us have a cycle so this is an optional suggestion and way to order the practices. There is a range of movement options for however you feel at any time.

Some of us take birth control, some of us are post-menopause, some of us don't have a regular cycle if at all. If this is the case it's worthwhile mapping out different moods/sensations throughout the month in a journal to see if any patterns emerge.

Luckily the moon can help us here! Our energy runs with the phases of the moon, so if you want to create more regularity or you no longer bleed use the new moon as menstruation and the full moon as ovulation. That way you can create a little more structure and use the moon phases like a compas.

I recommended FLO which is an app, there are lots of options to log symptoms but nothing beats good ol' journalling, here you will have more space to jot down prominent feelings. Tracking is the first step to a more cyclical life. The next stage is rest!

During the time we are on our period the body uses more energy. So, it makes sense that we should move in a more gentle way. Even if you don't have a period, you will still have a cycle of energy, hence I suggest mapping this out in a diary. You may find after time you actually increase your energy during your period.

When we take care to move with our bodies rather than against and just keep jamming ourselves into life, we can create a balanced stream of energy over the whole of the month. Woking cyclically can help to start to heal irregular and painful periods, symptoms of PMS and open your mind to a new way of living and moving on and of the mat!

So this is what our cycles look like energetically speaking -

Pre Ovulation - Follicular Phase

Beginning with pre-ovulation, the Spring phase (first week after our period) Our energy increases and we enter a phase that can be very productive. This is a time to start moving the body again, get super productive at work and organise all the big jobs that need doing. It symbolises the future and our potential. It can also be a very tender time so don't rush too quickly to get back to your superwoman status or you bight shine too bright too quickly and burn out.


During ovulation, our energy peaks and we move into the summer of our cycle. This is the phase we all love as we feel we can take on the world. This is a time of motivation, productivity and sensuality. Use this time to execute big tasks like launches or projects and move the body in new and challenging ways. 

Pre Menstruation - Luteal Phase

The week prior to our period energy starts to ground, think of it like the Autumn of our cycle. It's time to get things in order before we mensurate and start reserving our energy, start to slow it down and go inwards. Autumn gets a bad rap as we are so accustomed to feeling in pain, but what if these symptoms where your bodies kickback from not having rest when we needed it most? Autumn can be a wonderful time of creativity and reflection, bu mostly a time to slow it down.


The week of our period is the Winter of our cycle. It is a time to take rest, restore and preserve with grounding energy. Many of us really struggle during this time so it is wise to match our movement and activities for how we feel. It's a cycle for a reason, as sure enough as winter passes, spring will return.

I have a Facebook group that runs alongside my membership group if you want to deep dive on this a bit more, the group is full of tips and advice for Cyclical Living you can join the group here

If you want to read a little more about Cyclical Living and how to apply it in your own life download my FREE Cyclical Living 101 Guide & Tracking Calendar Click Here

So with this in mind, I have designed Root & Rise with 4 types of flows to help you move in sync with your body-



Flowing movement to build strength & mobility.


Ovulation Week

Challenging movement to progress your practice.



Going inwards, creative movement to balance and centre.



Gentle Yoga to help ground, reset and restore.