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Tuning into your body’s needs is an unending process—one that, for certain bodies, shifts significantly every week. If adjusting your movement routine to fit each phase of your menstrual cycle seems like a daunting pursuit, know that you’re not alone, and the solution may be as simple as rolling out your yoga mat.
Your cycle consists of four phases: menstrual, follicular, ovulation, and luteal. Each of these phases is its own experience, with hormonal fluctuations leading to mind and body symptoms like changes in mood and energy, cramps, and more.
Regardless of your current phase (and the accompanying state of your mind and body), yoga is here to help.
How to Choose a Follicular Phase Workout
The follicular phase invites you to jump into your preferred movement with full force. “Many women report higher energy and focus during the follicular phase,” says Helen Phelan, a fitness advisor for Moody Month, a health and wellness app that tracks your menstrual cycle to inform your routine. “So this is an excellent time to practice more physically demanding styles of yoga, such as vinyasa or hot yoga, along with fusion or athletic Pilates classes.”
Phelan notes that while you can, of course, enjoy vinyasa and hot yoga throughout your cycle, the advantage of extra energy may make the practices more enjoyable and satisfying during your follicular phase.
3 Yoga Practices for Your Follicular Phase
It’s important to remember that no two bodies are the same. According to Phelan, energy levels and general motivation at different points in one’s cycle vary from person to person, making curiosity your best tool when selecting the right follicular phase workout for you. Make changes from month to month (or day to day) depending on how you feel.
1. 15-Minute Yoga Practice for a Challenging Day
This flow is not for hard days alone. Rather, it asks that you meet yourself where you are, showing up for the movement with intensity and, more importantly, presence.
2. Dynamic Hip Openers to Intensify Your Stretch
Hip flexibility makes for a happy body. Entering hip-opening poses dynamically brings all of your body parts into play—plus, it’s fun.
Try this hip opening practice.
3. Morning Yoga for Energy
Activating, energizing, and invigorating, this flow creates a vibrant foundation for the rest of your day.
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