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Understanding your body is an act of attention and presence. This is especially true if you experience a menstrual cycle, which comes with mental, physical, and emotional shifts every several days.
Your cycle consists of four phases: menstrual, follicular, ovulation, and luteal. Each stage is singular, bringing with it hormonal fluctuations and accompanying physiological and psychological symptoms—think cramps, back pain, and variances in mood and energy.
The good news? Yoga always helps.
How to Choose a Luteal Phase Workout
During the luteal phase, your body is preparing for your period, which means your energy may be winding down. This, combined with PMS symptoms, may make gentler practices, such as yin or hatha, a good option.
“All movement can help alleviate cramps and fatigue, so don’t feel limited to slow, gentle movement if you feel up for it,” says Helen Phelan, a fitness advisor for Moody Month, a health and wellness app that tracks your menstrual cycle to inform your routine. “But it’s also a great reason to give yourself the time and space to slow down, especially if you struggle with that, as so many of us do!”
3 Yoga Practices for Your Luteal Phase
Phelan offers the reminder that all bodies are different, so there is no one-size-fits-all approach to scheduling your fitness routines. Energy levels will change from day to day, so get curious about your body, mind, and needs. “If these guidelines help you feel more aligned with your cycle and help you organize your schedule, then that’s a win,” she says.
1. A Quick Flow to Help You Slow Down
Slowing your body (and your mind) can be done quickly with the right moves. This sequence asks you to tune in and calm down.
2. A Blend of Yin and Restorative Poses
This slow and intentional stretch session can be done with or without props. Either way, your body will feel rested and restored.
Try these yin and restorative poses.
3. A Quieting Yin Yoga Practice
Find your threshold and pause. That’s the ask in this yin practice, which deepens your sense of stillness so you can sink into relaxation.
