G E T T O K N O W Y O U R C Y C L E

F R E E P R I N TA B L E AY U R V E D I C C Y C L E T R A C K E R
LISTEN TO YOUR MENSTRUAL CYCLE

Many women still believe that menstrual difficulties like cramps, PMS or
chronic fatigue are normal. However, menstruation is a natural event
which should go without any big problems.

Your menstrual cycle is like a mirror: each month it reflects your

current overall health. Menstrual difficulties are actual a sign of
imbalances. It is very important to listen to these body signals,
instead of trying to suppress them with pain medication or
synthetic hormones.

With the ayurvedic cycle tracker we hope to inspire you to gain a

deeper understanding of your menstrual cycle. It’s time to let go of old
beliefs, relieve suppressed emotions and regain our power as cyclical
beings. Our menstrual cycle can teach us a lot about our cyclical nature
and help us live more in tune with ourselves. Instead of fighting so hard
to fit a system that is no longer sustainable for our health - for both men
and women - it’s time to embrace all of what it means to be a woman,
including the different phases during the menstrual cycle.

Use the ayurvedic cycle tracker to become more aware of your cycle,
try to recognize patterns and learn to listen to the signals of your body
during the different phases of your menstrual cycle.
A HEALTHY MENSTRUAL CYCLE

What does the information of your cycle mean? Every aspect of the menstrual cycle
can tell you something about your current health. So, how does a healthy menstruation
looks like in general?

D U R AT I O N
In general a menstruation should take
about 3 to 6 days.
FREQUENCY
A typical menstrual cycle is about 28 days
long. A healthy menstrual cycle is regular
and between 25 and 35 days long.
BLOOD QUALITY
The blood quality should be clear and
without blood clots or mucus.
BLOOD FLOW
The blood flow should go from light to
heavy to light.
ENERGY LEVEL
During menstruation it is normal to have less energy. The body is
cleansing itself and this is the time of reflection and rejuvenation.
Take rest and choose more relaxing activities like walking, reading,
listening to music and yoga nidra.
SYMPTOMS
There should be no pain during menstruation. A light pulling feeling
at the start of your menstruation is normal.
MOOD SWINGS
The week before menstruation you can experience some mood
swings. In fact, this phase amplifies the emotional imbalances that
are already present. It reveals the underlying emotions and beliefs.
Most of us will experience these mood swings and this phase is just
a chance to look at these emotions and to heal on a deeper level.
AYURVEDA AND THE MENSTRUAL CYCLE

According to Ayurveda we can classify individuals by their

innate dosha or constitution. There are three doshas - vata,
pitta and kapha - which each have specific characteristics.
Usually everyone has something from each dosha, but
the predominant dosha represents what are a person’s
characteristics. The predominant dosha will also be the first
to get out of balance. An imbalanced dosha is always the
result of too much of that property. This can be balanced
by dosha-reducing changes in lifestyle and food habits and
balancing yoga exercises.

Your predominant dosha also affects your menstrual cycle.

When a dosha is imbalanced this is also reflected in your
KAPHA
menstrual cycle. On the next page you can see what a healthy
menstruation looks like for each dosha and how an imbalanced
dosha is reflected in your menstrual cycle.
VATA

For more information and insights on how to master imbalances for yourself
and your students with Ayurveda and Yoga, you are more than welcome to
join the course Yoga & Ayurveda for Women’s Health. So all women can
relearn to live in flow and in tune with their body, instead of experiencing this
cycle as an inconvenience that is wished to be over as soon as possible.
P I T TA
VATA P I T TA KAPHA

IN BALANCE IN BALANCE IN BALANCE

Shorter duration of period Moderate duration of period Longer duration of period

Light blood flow Moderate blood flow Moderate blood flow

Slightly Irregular cycle Regular cycle Regular cycle

OUT OF BALANCE OUT OF BALANCE OUT OF BALANCE

Very irregular cycle Heavy and prolonged menstruation Stagnation in blood flow

Scanty or absent blood flow Yellowish, hot or foul smelling blood Blood clots or mucus in the blood

Brown or dark blood Inflammation, irritability, breast tenderness, Water retention, bloating,
acne, migraine or diarrhea swelling or depression
Cramps or lower back pain
HOW TO USE THE AYURVEDIC CYCLE TRACKER

F I R S T DAY O F C YC L E M E N S T R UAT I O N LEGEND

Very irregular cycle

Fill in the date of the first day of the Track the blood flow,
Scanty or absent flow colour of the blood
Heavy and prolonged menstruation
Stagnation in blood flow Fill in the moods and symptoms you
Yellowish, hot or foul smelling blood

cycle in order to keep an overview of and blood structure during

Brown or dark blood
SYMPTOMS:the menstrual experience during your menstrual cycle.
Blood clots or mucus in the blood

SYMPTOMS: SYMPTOMS:
Water retention, bloating, swellingChoose a color (or pattern, letter, number)
Inflammation, Irritability, breast tendern
the collected data of the menstrual phase of your cycle. This information tells
ess, acne, migraine,
Cramps or lower back pain , depression
diarrhe a

cycles over time. you a lot about your overall health. to use in the cycle tracker to indicate a
specific energy level, mood and symptom.

A Y U R V E D I C C Y C L E T R A C K E R
FIRST DAY OF CYCLE 16 03 ENER GY LEVEL
2021
Very high energy
High energy
Moderate energy
33 34 35
32 Low energy
31
Very low energy
30

29
M
MENS TRUATION

O
BLOOD FLOW

O
EN COLOUR
28

STRUCT URE
MOOD

N
ER

PH
/4

AS
G
Emotional

DA
12

E
27

SY

LE

TE
M Light red Clear

VE
11/4

1
M
Relaxed

16/
PT

OD
3
26

3 17
2-

Stressed

M
0/4

Dark red

S
Mucus

2
3

1-2
9/4 1

Happy

/3 18/3
25

PIT

Bright red
1
Clear Sexy

3
TA
8/4

Depressive
24

VATA

19/3 20/3
Brown Clear

4
7/4

CYCLE LENGTH
23

5
6/4

21/3

Fill in the length of your

22

5/4

6
22

A
KAPH

cycle. After collecting data

/3
21

MOON PHASES
2
SYMP TOMS
4
4/

23

7
/3

4
1 Cramps
20

24

You can add moon phases to

3/
of multiple menstrual cycles
/3
8

4
2/ /3
25
2 Headache
19

26/ 9
1/4 3 Lower back pain
your cycle tracker. Here you over time this information
3
18 31/3 27/3
28/3 29/3 30/3 10

17

can find the moon phases for gives you insight in the
11
16 12
15 14 13

your location. The relation CYCLE LENG TH

regularity of your cycles.
28 days
between the moon phases
and the menstrual cycle will
be discussed in the course.
 A Y U R V E D I C C Y C L E T R A C K E R
ENERGY LEVEL

FIRST DAY OF CYCLE Very high energy

High energy
Moderate energy

Low energy
33 34 35
32 Very low energy
31

30

9 M MENSTRUATION
O
2

BLOOD FLOW COLOUR STRUCTURE MOOD

O
EN

N
ER

PH
28

AS
DA

E
Y
SY

TE
LE
M
27

1
VE
M
P

L
O
O
TO

D
M
26

2
S
PIT
25

3
TA

VATA
24

4
23

5
22

6 SYMPTOMS
HA
KAP
21

7
20

8
9

10
18
11
17
16 12
15 14 13

CYCLE LENGTH