Yoga Practices for Every Phase of Your Cycle

The menstrual cycle brings unique energetic shifts — times of openness and strength, and times calling for rest and tenderness. Practising yoga in tune with these phases honours your body rather than pushing against it.

Instead of one fixed practice, view your yoga as responsive: strong when you feel expansive, slow when you feel inward and quiet.

During the follicular phase, energy naturally rises — embrace more dynamic, strengthening flows. As ovulation approaches, your body often feels stable and capable; this is a beautiful window for balancing postures.

In the luteal phase, energy gently wanes and heat may build. Favour grounding, hip-opening and cooling poses. During menstruation, let rest lead: restorative postures, forward folds and gentle twists offer the most comfort.

The goal is never to perform, but to listen. Track how different phases feel in your body and choose poses that support you in that moment, even if they change week to week.

Over time, this attunement grows into a powerful kind of self-knowledge — the quiet confidence of knowing exactly what your body needs.