The best yoga practices for every phase of your menstrual cycle

The phases of the menstrual cycle affect every aspect of your being: mind, body and emotions. So why not choose a yoga flow that meets you where you are?

Paying attention to your energy levels and needs and being honest about what you need are the surest way to get the most out of your time on the mat. Knowing a little about each of the four phases of the menstrual cycle (menstrual, follicular, ovulation, and luteal) can take some of the guesswork out of the process.

While you can of course practice any type of yoga at any time, tapping into your natural energy reserves (or recognizing a lack thereof) can make your movement more enjoyable. So tune in, take a look at your calendar and choose from this curated list of yoga practices selected for each phase of your cycle.

Yoga for each of your menstrual cycle phases

Syncing your exercise routine with your cycle is a mix of information and intuition. When in doubt, do what feels best for you and your body.

Menstrual phase

When you actually have your period, any form of exercise can be a real hindrance. But just because you’re in your slow-down era doesn’t mean you should ditch your mat altogether. Helen Phelan, a fitness consultant for Moody montha health and wellness app that tracks your menstrual cycle to inform your routine, suggests leaning on restorative and yin practices during your flow state.

If something more dynamic appeals to you, know that all yoga offers a low-impact means of getting moving during your period. Just do your best to take it easy. Yoga for tranquility, yin for self-care, and a selection of soothing stretches are all great places to start.

Exercises for your menstrual phase.

Follicular phase

In the follicular phase of your menstrual cycle, your energy builds and returns, making this the perfect time to embrace your favorite fast flow or even a hot yoga class. Of course, everyone’s body is different, so don’t push yourself too much if your physical self wants to take it easy. May we suggest a yoga flow that asks you to rise to the occasion, whether it’s dynamic hip openers or an energetic morning flow?

Exercises for your follicular phase.

Ovulation phase

If you’re feeling strong, focused, and ready to take on the world, you may be in the ovulation phase. This is generally a period of peak energy for most people with periods. Yogalates, fitness yoga classes, Ashtanga and the like may appeal to you during this time.

Even with your powerful nature, Phelan suggests keeping your intuition on board so you don’t push yourself and your body too far in your enthusiasm. Our favorite practices include a mandala flow that keeps you moving, a mix of yoga and strength training, and a vitality sequence.

Exercises for your ovulation phase.

Luteal phase

All this talk about PMS symptoms, including fatigue, irritability, and mood swings, relates to your luteal phase. Be extra gentle with yourself and loving on your body through yin or even yoga nidra for a deep, restorative rest.

But don’t let the slower pace get you down; giving your body the rest it deserves also shows up. Phelan adds that understanding the luteal phase can serve as permission to take a break, which many of us need. A quick flow to help you slow down, a mix of yin and restorative poses, and a soothing yin practice top our luteal list.

Exercises for your luteal phase.

How do you adjust your practice as the month progresses? Let us know in the comments section of this article.