A self-paced workshop
Embodied Cycle Care
Reclaiming Your Rhythms
Reconnect with your body’s wisdom and return to your authentic self. A self-paced journey through the inner seasons of your menstrual cycle.
Self-paced · Lifetime access · Return whenever a new cycle begins
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Your body is not a problem to solve. It is a relationship to cultivate.
Sound familiar?
You’re not imagining it.
The week before your period, you feel like a different person.
Some weeks you have energy to spare. Others, everything feels heavy.
A workout that felt great last week suddenly feels like too much.
You’ve come off birth control and don’t recognize your body’s signals yet.
Your cycle is shifting postpartum or in perimenopause, and no one explained what to expect.
You track your cycle in an app, but don’t know what to do with the information.
These experiences are common, and they are not a personal failing. Embodied Cycle Care helps you understand what your body may be communicating and respond with care. If you’ve heard about cycle syncing and want a grounded, body-based way to explore it, without rigid rules, this is that path.
The Invitation
Many of us were never taught how to listen to our bodies.
Instead, we learned that menstruation is something to conceal. That discomfort should be endured, rest must be earned, and productivity should stay the same all month long. Over time, these messages can leave us feeling disconnected and unsure whether to trust our own bodies.
Embodied Cycle Care offers a different way. By learning to recognize the rhythms of your cycle, you can begin to understand your body’s signals, respond with greater care, and cultivate a deeper sense of trust in yourself.
This is not about achieving a perfect cycle. It is about developing awareness.
The shift
The Framework
The Four Inner Seasons
Each phase of the cycle can be understood as an inner season, with its own invitations for movement, rest, and nourishment. The seasons are a flexible framework for reflection, not a fixed set of rules. Your experience is your own.
Awareness over accuracy.
A two-minute reflection
Which inner season are you in right now?
Answer from how you feel today, not how you think you should feel. Your result reflects your inner season in this moment, which may or may not match where you are in your cycle. Both are worth knowing.
Why this workshop
What makes this different
Cycle apps collect data. Many programs hand you rules. This workshop teaches you to listen, and to respond in a way that fits your body.
Created by a board-certified pelvic and women’s health physical therapist
Clear, evidence-based education, not wellness trends.
Movement designed for each phase
Guided yoga with shorter and longer options, so you practice with your body rather than against it.
Flexible, not rigid
No strict rules about what each phase should feel like. Awareness over accuracy.
Honest about every body
Clear guidance if you use birth control, have irregular cycles, or are in a season of change.
This is for you if…
- You feel disconnected from your body’s natural rhythms
- You want to better understand your menstrual cycle
- You’re tired of pushing through when your body is asking for rest
- You want a more intuitive approach to movement and self-care
- You’re curious about yoga, Ayurveda, and cyclical living
- You want to trust your body, even when its rhythms don’t look like anyone else’s
Every cycle is welcome here
Whether your cycle is regular, irregular, hormonally managed, or changing through different seasons of life, you are welcome to explore your body’s rhythms in a way that feels meaningful to you.
If you use hormonal birth control, are postpartum, perimenopausal, or not currently ovulating, the hormonal phases described in the course may not match your physiology. The yoga, reflection, nervous system practices, and the metaphor of the inner seasons can still offer real support.
Inside each season
What You’ll Experience
Teaching audios
Short teachings on cyclical awareness, hormones, and embodied self-care.
5 to 15 minutes
Guided yoga
Movement practices for each phase, with shorter and longer options.
10 to 60 minutes
Nourishment
Seasonal nourishment guidance and Ayurvedic support practices.
About 5 minutes
Ritual & journaling
Reflections, rituals, and prompts to help you listen inward.
2 to 10 minutes
Meditation & breath
Practices to settle the nervous system and come home to yourself.
Throughout
Cycle mapping
A downloadable map for noticing patterns in energy, emotions, rest, and needs.
Monthly
Move through the modules in order, or follow your current phase. Choose a single practice on a busy day, or settle into a full season when you have time.
Try a practice, free · 5 min
Let’s Restore: Supported Reclined Butterfly
A five-minute taste of Inner Winter. Shona guides you into a restorative reclined butterfly pose with props, so you can rest, soften, and feel what this work is like before you join.
Ready for the full journey?The Journey
Explore the Curriculum
Inner Winter
Rest · Reflect · Restore
Inner Spring
Awaken · Renew · Nourish
Inner Summer
Express · Connect · Expand
Inner Autumn
Discern · Recalibrate · Release
New Cycle
Integrate · Honor · Return
Welcome & Introduction
Module 1 · Inner Winter
Module 2 · Inner Spring
Module 3 · Inner Summer
Module 4 · Inner Autumn
Integration
Closing & Returning
Meet Your Guide
Rooted in physical therapy and yoga
Creator
Dr. Shona S. Craig, PT, DPT, PWCS
Board-certified Pelvic and Women’s Health Clinical Specialist · Yoga teacher · Educator · Mother
Shona’s work is rooted in evidence-based physical therapy, enriched by extensive yoga training (including Iyengar yoga), Ayurveda, mindfulness, and embodied awareness. She sees women’s health as more than physical symptoms: it includes the nervous system, emotional well-being, identity, and the changing rhythms of life.
Embodied Cycle Care brings together years of learning as a holistic physical therapist, yoga practitioner, woman, and mother.
With contributions from Dr. Brea Wheeler, PT, DPT, CLT, CYT. A pelvic health physical therapist and certified yoga teacher, Brea is passionate about helping women reconnect with their intuitive nature and reclaim their vitality.
Watch the welcome · 10 min
Meet your guides
Shona and Brea welcome you to Embodied Cycle Care, share what to expect, and explain how to approach each module. Your experience is your own: trust your pace and your intuition.
What’s Included
- Four seasonal learning modules
- Integration and closing experiences
- Educational teaching audios
- Guided yoga with shorter and longer options
- Nourishment and Ayurvedic support guides
- Meditation and breathwork
- Rituals, reflections, and journaling prompts
- Downloadable PDFs and monthly cycle map
- Lifetime access
Begin your cycle journey
$127
One-time purchase · Lifetime access
Less than the cost of a single physical therapy visit, and yours to return to every cycle.
One-time purchase · Not a subscription · All sales final
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Founding member offer: 50% off for our first 10 members. Use code FOUNDING50 at checkout.
Free guide
Not ready to enroll? Start with the Four Inner Seasons.
A two-page guide to each inner season, with a reflection question for each one and a simple map for noticing your own patterns over one cycle.
Frequently Asked Questions
Do I need yoga experience?
Can I take this while using hormonal birth control?
What if my cycle is irregular?
Is this suitable postpartum or during perimenopause?
How long does the workshop take?
Can I revisit the course?
Is this medical care or physical therapy?
How do I access the course after purchasing?
An invitation to come home to yourself.
Slow down, listen inward, and honor your changing needs through every season.
Begin Your Cycle Journey · $127Already enrolled? Log in to your course