Program Outline
Month 1: RESET – Ease Inflammation & Build Awareness
Focus: Understand PMS, reduce triggers, start cycle tracking.
Weekly Coaching:
- Week 1: Understanding PMS & Hormonal Balance
- Week 2: Foods to Reduce Bloating & Cravings
- Week 3: Gut Health & Mood Connection
- Week 4: Sleep, Stress & PMS – Why It Matters
Yoga Therapy:
- Gentle Flow for Bloating Relief (Cat-Cow, Supine Twist, Child’s Pose)
- Restorative Practice for Stress Relief (Supported Supta Baddha Konasana, Legs Up the Wall)
- Breathing: Box Breathing + Alternate Nostril
Resources: PMS Starter Guide, 7-Day PMS-Friendly Meal Plan, Symptom & Cycle Tracker
Month 2: BALANCE – Improve Mood & Energy
Focus: Boost serotonin naturally, stabilize energy, reduce cramps.
Weekly Coaching:
- Week 5: Blood Sugar Balance for PMS
- Week 6: Micronutrients for Mood (Magnesium, B6, Omega-3)
- Week 7: Mindful Eating & Emotional Wellness
- Week 8: Movement & PMS – Best Practices
Yoga Therapy:
- Energizing Flow for Luteal Phase (Gentle Standing Poses, Forward Folds)
- Yin-Inspired Relaxation for Hormone Balance
- Breathing: Diaphragmatic Breathing + Bhramari (Humming)
Resources: Snack Guide for PMS Cravings, Stress Relief Toolkit, Sleep Hygiene Guide
Month 3: HARMONIZE – Long-Term Hormone Health
Focus: Maintain hormonal balance, create a self-care blueprint, cycle-sync your lifestyle.
Weekly Coaching:
- Week 9: Cycle Syncing Basics for Energy & Mood
- Week 10: Movement & Yoga for Each Phase
- Week 11: Supplement Education & Natural Support
- Week 12: Long-Term Hormone Balance Blueprint
Yoga Therapy:
- Hormone Harmony Flow
- Yoga Nidra for Deep Reset
- Breathing: Guided Hormone Harmony Meditation
Resources: Long-Term PMS-Friendly Meal Plan, Self-Care Ritual Checklist, Exercise & Cycle Syncing Chart
Benefits
- From the comfort of your home
- Holistic approach: Nutrition + Yoga + Stress Relief
- Expert-led guidance with ongoing support
Program Deliverables
- 12 Weekly Coaching Sessions (recordings available)
- 24–36 Live Yoga Classes
- Video Library: yoga, stress tools, lifestyle lessons
- PDF guides for meal planning, symptom tracking & stress relief
- Community group for motivation & challenges
Key Differentiator: A complete mind-body program designed specifically to tackle PMS from all angles — nutrition, movement, stress management, and hormonal harmony.
