The Seasons of your Monthly Cycle

Autumn, outside and in

The leaves are turning, the evenings are drawing in, and many of us feel the pull to slow down. Nature moves through her seasons over a year. Our bodies move through their own four seasons every month too.

Once you start noticing your inner seasons, it gets easier to work with your own rhythm, to make the most of energy when you have it, and to rest when you need to.

I notice these seasons so clearly in my own body, so I'll share a little of my own experience as we go.

This is my interpretation, drawn from years of practice and listening to my own body. Your experience may look different, and I'd love to hear it.

Inner winter: menstruation (roughly days 1–5)

Our cycle begins with our bleed, the start of a new cycle. Oestrogen and progesterone are at their lowest, and energy often dips with them.

This is a time to turn inward. You might feel tired, reflective or more sensitive than usual. Like winter, we're being asked to rest and restore.

For me, inner winter is when I can feel like a puddle of tears. I cry at everything and crave time alone. This is when I turn to a restorative practice or drift into the dream world of yoga nidra. I tend to lack energy for social situations, and if I have to be sociable, I feel extra depleted afterwards

, so I try to plan quieter times during my bleed. I've come to see this season as a creative well: my intuition feels stronger, insights arrive, and ideas come up about what I want to change or let go of in the next cycle.

On the mat: restorative poses, supported child's pose, legs up the wall and yoga nidra. Give yourself full permission to do less.

Moon phase: the new moon. Astrologically, inner winter echoes Capricorn, Aquarius, Pisces: a season of drawing inwards, dreaming and deep intuition.

Inner spring: the follicular phase (roughly days 6–13)

As our bleed ends, oestrogen begins to rise. Like the first green shoots of spring, energy starts to return.

Many women feel fresher, lighter and more curious during this phase. It can be a lovely time to plan, start new projects and try new things.

In my inner spring, I feel my energy coming back. I have the drive to work on projects and start new things, and this is often my most productive time. Hence this blog being written now! It's something I've been thinking about writting for a long time, and now the moment feels right and my energy is there to match.

On the mat: gently building flows, playful sequences and exploring poses you haven't tried before. Perhaps a more energetic or dynamic flow to build strength for when slower times return.

Moon phase: the waxing moon. Astrologically, inner spring echoes Aries, Taurus, Gemini: fresh energy, new ideas and getting things going, feeling strong!

Inner summer: ovulation (around mid-cycle)

Oestrogen peaks and a surge of luteinising hormone (LH) triggers ovulation. There's often a small lift in testosterone too.

This is our most outward season. Many of us feel confident, social and full of energy, ready to connect and speak up.

By my inner summer, I feel confident and energised, and I want to spend time around people. It makes sense: this is when an egg is released, and nature gives us a boost of confidence and sociability, perhaps to make it more likely we'll meet a mate and start a pregnancy! The key for me is keeping that high energy in balance and not overdoing it, so I make sure to bring in grounding practices too.

On the mat: a stronger, more dynamic practice, standing sequences and heart-opening backbends. Meditation to calm a busy mind.

Moon phase: the full moon. Astrologically, inner summer echoes Cancer, Leo, Virgo: big hearts, lots of love to share, and connection with people and home. It's a time to turn the inspiration and ideas of winter and spring into reality.

Inner autumn: the luteal phase (roughly day 15 until your period)

After ovulation, progesterone becomes the dominant hormone. Towards the end of this phase, both progesterone and oestrogen fall, which is when PMS can show up.

Just like the season outside, inner autumn is a time of letting go. You may feel more discerning, with a clear-out energy and less patience for what isn't working. You may also notice lower energy, tender emotions or disrupted sleep. This is all normal. It's your body's way of telling you to slow down.

As autumn draws into my cycle, I crave quieter time at home: crafting, baking and making my space feel comfortable and relaxing. I draw back towards my core people, my closest friends and my family. Perhaps this is our way of preparing for winter, gathering around us the people who will take care of us when our mood or energy runs low.

On the mat: grounding poses, gentle twists, forward folds and longer exhales to soothe the nervous system.

Moon phase: the waning moon. Astrologically, inner autumn echoes Libra, Scorpio, Sagittarius: seeking balance, going deeper and gathering the wisdom of the cycle before we let go.

The seasons of a lifetime

We move through seasons across our whole lives, not just each month. Our first period marks an inner spring. Our fertile years hold the full cycle of the seasons.

In perimenopause, the cycle becomes less predictable. The seasons can blur, lengthen or arrive out of order, which can feel unsettling. Some women describe menopause as a "second spring": a time of new freedom, wisdom and energy once the hormonal changes settle.

A gentle note

Every body is different. A cycle can be anywhere from about 21 to 35 days or longer, so the day counts here are only a rough guide. I'd encourage you to tune in to your own pattern: notice how you feel on different days and look for your own rhythm. Over time, it can help you predict what's coming next and plan accordingly. This can help with fertility planning too.

It's also worth bearing in mind that not everyone is cycling naturally right now, whether you're pregnant, breastfeeding, using hormonal contraception or beyond menopause. This information can still act as a way of helping you think about patterns of energy and mood, and the seasons outside can guide your practice as well.

If you're missing the anchor of a monthly bleed, you could use the moon as your guide. Plan for quieter times around the new moon, and more social and active times during the waxing and full moon. That way, your energy can feel well spread across the month.

An invitation for October

This month, try tracking your own inner seasons. Each day, jot down a word or two about your energy, mood and sleep. After a cycle or two, you may start to see your own patterns, and learn to work with them rather than against them.

If you'd like to explore this on the mat, come and join me at women's yoga on Monday evenings at 7:45pm in Worcester, or on Tuesdays in Bromsgrove... coming soon to Cheltenham!! We'll notice and go with whatever season you're in.

A little extra: the moon and our inner tides

Some women notice that the moon has a strong influence on their cycle. In yoga, the womb sits at the sacral chakra, with the element water. Just as the moon pulls the tides of the oceans, it feels natural that it might also move the tides of our own inner ocean: the womb, which in pregnancy holds our baby's own ocean of amniotic fluid.

If this resonates, try noting the moon phase alongside your energy, mood and sleep as you track your cycle.

Coming next month: I'll explore how these same seasons unfold through pregnancy, birth and the postnatal months.

With love, Zoe