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Women’s HealthProgramme

Cycle-friendly fitness

Anyone with painful or irregular periods

There is no single perfect way to train around a menstrual cycle. This programme uses your own symptoms and energy to choose between gentle mobility, steady strength and a lighter recovery session.

30 min sessionYoga₹450Female trainer

The programme, session length and female-trainer preference are already selected.

What a session looks like

  • 5 minSymptom and energy check; agree today's intensity without judgement.
  • 10 minBreathing and mobility for the hips, back and abdomen.
  • 10 minLight strength or low-impact movement, adapted in real time.
  • 5 minRelaxation and a simple plan for the next few days.

The exercises

Your trainer chooses the right range and effort for you. These are examples of what a coached session may include.

01

Child's-pose breathing

May ease back and abdominal tension.

  1. 1.Kneel with knees comfortably apart.
  2. 2.Sit hips towards heels and support the chest on cushions.
  3. 3.Rest forehead and breathe into the back ribs.
  4. 4.Come up slowly.

How much · 5–8 breaths.

Adapt · Use a seated forward lean onto a table.

Tip · Use enough support that the abdomen feels uncompressed.

02

Supine knee sway

Gently moves the lower back and hips.

  1. 1.Lie with knees bent and feet down.
  2. 2.Let both knees drift a small distance to one side.
  3. 3.Return through centre.
  4. 4.Repeat to the other side.

How much · 8 slow repetitions each way.

Adapt · Make the range smaller or do it seated.

Tip · This is a soft movement, not a deep twist.

03

Glute bridge

Builds hip support without high impact.

  1. 1.Lie with knees bent.
  2. 2.Press through heels and gently lift hips.
  3. 3.Pause while breathing normally.
  4. 4.Lower slowly.

How much · 2 sets of 8–10.

Adapt · Use a pelvic tilt without lifting.

Tip · Stop if it increases pelvic pain.

04

Easy marching

Raises circulation while keeping effort adjustable.

  1. 1.Stand with support nearby.
  2. 2.March at an easy rhythm.
  3. 3.Let arms swing naturally.
  4. 4.Slow down whenever speaking becomes difficult.

How much · 3 rounds of 2 minutes.

Adapt · March seated.

Tip · On a painful day, two minutes is still worthwhile.

A typical week

  • One or two coached sessions, moved when symptoms demand it.
  • Short walks or mobility on lower-energy days.
  • Strength work on days when energy feels steadier.
  • Track symptoms for two or three cycles to learn your pattern.

Tips that make the difference

  • Your symptoms matter more than a cycle-day formula.
  • Heat, hydration and gentle movement can help some people with cramps.
  • Persistent severe pain is not something to train through.
  • Iron deficiency can cause fatigue; ask your doctor if tiredness is unusual.

Stop and get medical advice if

  • Pain is severe, sudden or different from your usual symptoms.
  • Bleeding is unusually heavy or causes dizziness.
  • You faint, feel chest pain or become unusually breathless.
  • Exercise consistently worsens symptoms rather than settling them.

Tell your trainer in chat how you're feeling and the session adapts.

This page is general information, not medical advice. Speak to your doctor about your situation and share their advice with your trainer.

Other programmes

  • Prenatal

    Gentle mobility, breathing and posture work that keeps you moving safely through pregnancy.

  • Postnatal recovery

    Rebuild core and pelvic floor strength gradually, with sessions that fit around a newborn's routine.

  • PCOS & hormonal health

    Steady strength and interval work shown to help with insulin sensitivity, weight and energy.