Lesson 1: Setting the Scene & Managing Challenges
Learn to use the menstrual cycle as a tool for self-awareness and resilience. Discover the power of rest during your menstrual phase.
Learning Objectives
Understand Your Cycle
Learn the four phases of the menstrual cycle and their biological significance as tools for self-awareness.
Build Resilience
Develop skills to manage challenges during menstruation with confidence and self-compassion.
Connect with Nature
Understand how your menstrual phase aligns with the new moon's energy of rest and renewal.
Biology Focus: The Four Phases
Menstrual Phase (Days 1-5)
Uterine lining sheds, may involve cramps and fatigue
Post-Menstrual Phase (Days 6-12)
Body re-energizes, estrogen begins to rise
Ovulatory Phase (Days 13-17)
Estrogen peaks, body prepares for ovulation
Pre-Menstrual Phase (Days 18-28)
Progesterone dominates, preparing for next menstruation
What "Harness" Means
To harness means to use something well because you understand it. The "Harness Your Menstrual Cycle" approach empowers you with tools and strategies for leading a calm life by combining physical exercise and biological knowledge of your cycle.
Understanding Your Menstrual Cycle
🌸 A Reason for Pride
The menstrual cycle is a circular, repeating journey with 4 distinct phases (Menstrual, Post-menstrual, Ovulatory, Pre-menstrual). The start of menstruation should make young women proud – it shows that their bodies are working well.
Without the female menstrual cycle, there would be no human life on earth. From the start of their first period until they reach menopause (unless pregnant or using birth control), women are always somewhere within their menstrual cycle.
🔄 Monthly Self-Discovery
The menstrual cycle gives girls and women the opportunity to get to know their body better every month. Everyone experiences their menstrual cycle uniquely. When you know how your body reacts at different times of your cycle, you'll know what is normal for you.
Yoga Practice: Supta Baddha Konasana
Reclining Bound Angle Pose for Managing Challenges
Purpose: Managing Challenge During Menstruation
Menstruation can be a challenging time. Physically, it can be scary to experience pain or discomfort. Mentally, it can be disorienting to feel scattered. Emotionally, it can be confusing to feel very sensitive.
Learning to take care of your body and mind during difficult situations is an essential skill in life. This pose teaches you to "become friends" with challenging situations.
Step-by-Step Instructions
Lie on your back with a blanket or cushion underneath you/your head. You can also do this on your bed.
Bring the soles of your feet together so that your knees fall out to the side.
Let your head and arms lie naturally.
Try to relax as many muscles as possible and let your knees gently pull away.
Allow your belly to take up lots of space. Press the soles of your feet together if you like.
Take long, deep breaths. Breathe in through your nose to fill your chest and belly. Breathe out through your nose (or mouth if difficult).
Close your eyes. Stay in the pose for several long breaths until you feel soothed. You can stay here for 10-15 minutes if needed.
To exit: gently push your knees together, bring them to your chest, roll to one side, and slowly sit up.
💫 What This Practice Gives You
When you practice this pose, you're learning to take time just to care for your body. You're being mindful of what's happening inside you, using your breath to soothe discomfort, and showing your body that you're capable of moving through challenges with grace.
Empowering Affirmations
"Rest is powerful—it prepares you for growth."
"Understanding your cycle is the first step to understanding yourself."
"Your body is a wise teacher—listen to its signals."
AI Learning Assistant
Have questions about this lesson? I'm here to help!
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