The Best Yoga Practices for Each Phase of Your Menstrual Cycle

Menstrual cycle phases 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 as well as being honest about what you need are the surest way to get the most out of your time on the mat. Knowing a little of the nitty gritty about each of the four menstrual cycle phases—menstrual, follicular, ovulation, and luteal—can help take some of the guesswork out of the process.

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

Yoga for Each of Your Menstrual Cycle Phases

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

Menstrual Phase

When you’re actually on your period, movement of any kind can feel like a real drag. But just because you’re in your slow-down era doesn’t mean you need to ditch your mat entirely. Helen Phelan, a fitness advisor for Moody Month, a health and wellness app that tracks your menstrual cycle to inform your routine, suggests leaning into restorative and yin practices during your flow state.

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

Practices for your menstrual phase.

Follicular Phase

The follicular phase of your menstrual cycle finds your energy building and returning, which makes this the perfect time to embrace your favorite fast-paced flow or even a hot yoga class. Every body is different, of course, so don’t push yourself too hard if your physical self wants to take things slow. May we suggest a yoga flow that asks you to rise to the occasion, whether some dynamic hip openers or an energetic morning flow?

Practices for your follicular phase.

Ovulation Phase

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

Even with your powerhouse disposition, Phelan suggests keeping your intuition onboard as not to push yourself and your body too far in your enthusiasm. Our favorite practices include a mandala flow that keeps you moving, a blend of yoga and strength training, and a sequence for vitality.

Practices for your ovulation phase.

Luteal Phase

All that talk about PMS symptoms including tiredness, irritability, and mood swings are in reference to your luteal phase. Be extra gentle with yourself, loving on your body via yin or even yoga nidra for some deep, restorative rest.

But don’t let the reduced pace get you down—giving your body the rest it deserves is showing up, too. Phelan adds that understanding the luteal phase can serve as permission to pause, which many of us need. A quick flow to help you slow down, a blend of yin and restorative poses, and a quieting yin practice top our luteal list.

Practices for your luteal phase.

How you do adjust your practice as you move through the month? Let us know in the comment section of this article.