Hormonal fluctuations affect energy, flexibility, and mood—adaptive yoga meets you where you are.

Restorative practices during menstruation honor low‑energy days and support gentle release.

Invigorating flows in the follicular and ovulatory phases amplify rising energy and creativity.

Menstrual Phase (Days 1–5): Restorative poses—Supta Baddha Konasana, Child’s Pose, supported Bridge. Focus on long exhales and nurturing breath.

Follicular Phase (Days 6–14): Gentle energizing flow—Sun Salutations, Warrior I & II, Triangle. Cultivate warmth and build strength.

Ovulatory Phase (Days 15–17): Balanced peak energy—Standing balances (Tree, Eagle), backbends (Bridge, Cobra) to celebrate vitality.

Luteal Phase (Days 18–28): Cooling, calming sequence—Forward folds (Seated Forward Bend), twists (Half Lord of the Fishes), hip openers (Pigeon).

• Dirgha Pranayama (Three‑Part Breath): balances nervous system, supports any phase.
• Nadi Shodhana (Alternate Nostril): calms mind during luteal and menstrual days.
• Bhramari (Bee Breath): relieves stress and irritability common pre‑ovulation.

Use blocks and bolsters under hips and back to reduce strain in hip‑openers.

Keep knees slightly bent in standing poses if ligaments feel sensitive.

Refer to alignmentTipsGraphic to protect low back and knees during stronger flows.

Plan 3–4 sessions per week—shorter, restorative classes during menstruation and longer, dynamic flows mid‑cycle.

Use timingScheduleGraphic to map practice length (10–60 minutes) and intensity by phase.

Allow spontaneous self‑care—listen for days to rest or modify.

• Supta Baddha Konasana with bolsters under knees.
• Butterfly (Baddha Konasana) seated with support.
• Low Lunge (Anjaneyasana) with back knee supported.

Log each session’s duration, intensity, and how you felt physically and emotionally.

Compare energy, mood, and cycle symptoms to refine which sequences serve you best.

Use selfPracticeTrackerGraphic for side‑by‑side practice and cycle tracking.

• Skip inversions (Headstand, Shoulderstand) during menstruation if it feels uncomfortable.
• Avoid deep twists in early luteal phase if prone to cramps.
• Consult a qualified teacher if you have pelvic pain, endometriosis, or recent surgery.

Online classes: cycle‑aligned yoga programs and restorative workshops.

Books: “The Menstrual Cycle as a Spiritual Practice” by Nikita Gill.

Apps: SHELY yoga flows with cycle reminders and guided audio cues.

• Plan your next week’s sessions using timingScheduleGraphic.
• Try one new pelvic‑opening pose with support today.
• Begin breathwork practice for five minutes daily and note changes.