navigating the poster from the centre outwards

the centre

the sex organ(s), with the pitruatory gland and adrenal glands, produces hormones such as estrogen, progesterone, lutinising hormone lh and follicle stimulating hormone fsh, forming part of the endocrine (hormonal) system in our bodies. this system regulates our metabolism, sleep, moods, sexual function, tissue function, reproduction, growth and development among other things.

the four phases

ovulatory, luteal, menstrual, follicular. these four terms reflect the changes in our cycle as menstruators:

ovulatory phase, seasonally aligned with summer, is usually our peak performance time, our libido is on and we’re feeling abundantly energetic. it’s important to remember to feed this energy with healthy feasts and enough sleep as we can often fool ourselves into thinking we’re so invincible we forget about self-care.

luteal phase, seasonally aligned with autumn, this is when our hormones peak and fall, causing all kinds of physical and mental challenges which are very different person to person. i’ve heard the luteal phase described like ‘the tide heading out and you begin to see things at the bottom of the river you don’t like’. this is precisely why the waning phases, luteal into menstrual, are a wonderful time to go within and discover what is not serving you in your life. it is important to be kind, patient and gentle with yourself and to trust what your body is telling you.

menstrual phase seasonally aligned with winter, it is the release, the moment where the last few days start to make sense as to why you were feeling things so intensely. this is a sacred time where you go between the conscious and unconscious realms, downloading wisdom from the ether. depending on the month you’ve had menses may require some deep rest and relaxation. the more you tune in the more you will hear your body and mind telling you what your needs are for this phase.

follicular phase seasonally aligned with spring, you are growing a new uterine lining and a new egg! it is the reawakening, the rebirth, suddenly everything seems possible once more but in even more ways than before. it’s really about sweeping away the dust and inviting the new.

the moon

in ancient societies when menstruators lived off the land and there was no light pollution affecting their circadian rhythms they would bleed in communion on the dark moon and ovulate on the full moon. folklore or not, we can still use the moon as a tool for knowing where we’re at in our cycles. it is a simple observation technique that over time becomes a comforting friend.

the poses

the yoga asanas/poses are a way of interpreting the bodies energy at different points in the cycle, from high energy during ovulation to low energy during menses.

mindfulness, nourishment, energy

these three elements of self-care specifically respond to the four phases and their individual requirements.

weeds, herbs, spices, teas

the final ring in the chart is a collection of plants that aid the four phases. adaptogenic and menstrual herbs can be very helpful in supporting the cycle as it transitions through each phase. always ask your natural healthcare practitioner about the best ways to include them.

the empty chart

the empty chart is for you to fill in with your unique cycle and self-care reminders. the chart is not supposed to be a rigid format of rules, more a fluid and intuitive tool for embracing self awareness and love for your cycle. when you write something down in your chart you put it there as a reminder of self-love, like a pathway for you to return home to yourself.