Yoga · Volume 25
Yoga for Women's Health
Cycles, pregnancy (with medical clearance), menopause
Her Practice, Every Season
Core edition
- Yoga for cycles, PCOS and menopause
- Pregnancy guidance with medical clearance
- Pelvic floor and bone health basics
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About this book
A woman's body changes across the month, across pregnancy and across decades. Yet most yoga classes treat every body the same, every day.
This book offers practical, evidence-informed yoga for each stage: practising with your menstrual cycle, managing period pain, PCOS and endometriosis alongside medical care, pregnancy and postnatal recovery with medical clearance, the pelvic floor, perimenopause and menopause, and bone health later in life.
Gentle, honest guidance for women who want to practise with their bodies rather than against them.
Educational guide. It supports — never replaces — care from your doctor, and contains no doses, cycles or sources.
Inside: 20 chapters
- 01Practising Through Life's Stages
- 02Understanding the Menstrual Cycle
- 03Practising During Menstruation
- 04A Sequence for Period Comfort
- 05PCOS
- 06Endometriosis
- 07The Pelvic Floor
- 08Pregnancy
- 09Postnatal Recovery
- 10Perimenopause and Menopause
- 11Bone Health
- 12Strength for Women
- 13Stress, Mood and Self-Care
- 14A Follicular-Phase Flow
- 15A Late-Luteal Sequence
- 16Women's Stories
- 17Talking to Your Doctor
- 18Questions Women Ask
- 19Your Cycle and Practice Log
- 20Glossary
Read the introduction
Chapter 1
Practising Through Life's Stages
Women's health is often discussed only in terms of reproduction. In reality, hormones, bones, muscles, pelvic floor, mood and energy change throughout life — and yoga can be adapted for every stage.
Yoga is not a treatment for gynaecological conditions. It is a supportive practice that can help with pain, stress, mobility, strength and wellbeing — alongside proper medical care.
Understanding the Menstrual Cycle
A typical cycle lasts about 21–35 days and has four phases.
Important: individual experiences vary widely. Moderate evidence: The research on adjusting training to cycle phases is mixed. Listening to your own body is more useful than following rigid phase-based rules.
Tracking your cycle
Note your period dates, energy, mood, sleep and symptoms for 2–3 months. Patterns often emerge that help you plan your practice.
Practising During Menstruation
There's no universal rule. Some women feel great and practise normally; others need rest.
Gentle options
• Supported child's pose, reclined bound angle, supported forward folds.
• Cat–cow and gentle pelvic tilts.
• Slow walking.
• Restorative practice (Vol. 24).
The book continues for 55 pages across 20 chapters.
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