How yoga and medicinal plants can help balance your cycle

Oct 31 / Sol Alonso
Our menstrual cycle is one of the most powerful indicators of how our body, mind and emotions are doing. When it flows with ease, it reflects a balanced nervous system, good digestion, healthy hormones, and emotional stability.

When it becomes irregular, painful or overwhelming, it is often a sign that something inside is asking for attention.

In this article, I want to share how two ancient practices — yoga and herbal medicine — can gently support hormonal balance, ease common symptoms, and help you reconnect with your cyclical nature.

Understanding your cycle as a vital rhythm

Each phase of the menstrual cycle represents a different hormonal landscape.

Oestrogen, progesterone and testosterone rise and fall, influencing your energy, mood and even your sleep. Instead of fighting these fluctuations, yoga invites you to move with them — to respect your body’s rhythm rather than imposing a constant level of productivity or intensity.

Gentle and restorative practices during the luteal and menstrual phases can calm the nervous system and reduce inflammation, while more dynamic flows during the follicular and ovulatory phases can help improve circulation and support the liver — one of the main organs involved in hormonal regulation.

How yoga supports hormonal balance

Yoga offers several mechanisms of action that naturally promote balance:
  • Regulating the nervous system: Slow breathing and mindful movement activate the parasympathetic system, reducing cortisol and allowing sex hormones to find their natural rhythm.

  • Improving circulation: Postures that open the pelvis and mobilise the spine help blood and lymphatic flow to the reproductive organs.

  • Supporting detoxification: Gentle twists and diaphragmatic breathing aid liver function, which is essential for metabolising excess hormones.

  • Enhancing body awareness: Through consistent practice, you begin to recognise subtle sensations that mark each phase of your cycle — empowering you to adapt your routine accordingly.

The role of medicinal plants

Just as yoga harmonises movement and breath, plants can support balance through their soothing chemistry and gentle energetic qualities. Here are a few well-known allies traditionally used to accompany the menstrual cycle:
  • Melissa officinalis (lemon balm): Calms emotional tension and supports digestion, especially in the days leading up to menstruation.

  • Matricaria chamomilla (chamomile): A soft, comforting plant that eases muscle tension, supports rest, and soothes premenstrual irritability or digestive discomfort.

  • Calendula officinalis (calendula): Known for its anti-inflammatory and tissue-soothing properties. It can gently support pelvic comfort during the menstrual phase.

  • Zingiber officinale (ginger): Improves circulation, offers natural warmth, and may ease menstrual cramps through its anti-inflammatory action.
Plants are most effective when taken consistently over several weeks and combined with lifestyle supports such as balanced nutrition, rest and mindful movement.

(Always consult a qualified practitioner before taking any herbal remedies, especially if you are pregnant, breastfeeding or taking medication.)

A somatic exercise to connect with your cycle

  • Find a quiet space and lie down on your back with your knees bent. Place one hand on your lower abdomen and one on your heart.

  • Begin to breathe slowly, feeling how both areas expand and soften with each inhale.

  • As you exhale, imagine the breath flowing down through the pelvis, releasing tension and creating space.

  • Stay for a few minutes, simply listening to what your body feels like today — without judging or trying to change it.

  • This simple act of tuning in is already a way of balancing: awareness precedes harmony.

My tips of the week

  • Try keeping a cycle journal. Note the first day of bleeding, energy levels, moods and cravings. Over time, you’ll see patterns that help you understand your hormonal rhythm.

  • Drink an infusion of raspberry leaf or lemon balm daily for a few weeks and observe how you feel.

  • Avoid intense exercise and stimulants during the days before bleeding — opt instead for gentle stretching or restorative yoga.

  • Take a few minutes each evening to breathe deeply into your pelvis — this helps your nervous system release tension before sleep.

Balancing your cycle

Balancing your cycle is not about control — it’s about listening.

Yoga and plants both teach presence, patience and trust in the body’s intelligence.
 
When you move, breathe and nourish yourself in tune with your hormonal rhythm, you begin to experience the cycle not as a burden, but as a source of wisdom and strength.
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