This article is part of the Yoga and menstrual cycle series, a collection of tips to adapt your yoga practice to each phase of your cycle. Discover how poses can support you through hormonal changes.
To better understand how your menstrual cycle works and its impacts on your daily life, also check out our dedicated article.
The follicular phase, which starts right after your period, is synonymous with renewal. Energy gradually returns thanks to the rise in estrogens, offering an ideal opportunity to strengthen the body and stimulate the mind.
Yoga is an excellent way to support this dynamic, by integrating poses that promote flexibility, circulation, and renewed endurance. Discover how this practice can help you prepare for the next stages of your cycle.
Article Summary
1- Why practice yoga during the follicular phase?
During this phase, yoga helps to:
- Strengthen the body: Dynamic poses build stability and strength after your period.
- Boost circulation: Better tissue oxygenation supports growing vitality.
- Channel rising energy: By stimulating focus and motivation, yoga helps you stay physically and mentally aligned.
- Prepare for ovulation: Targeted poses encourage hormonal balance and body opening.
2- 6 adapted poses for the follicular phase: dynamism and regeneration
Crescent Lunge (Anjaneyasana):
This pose energizes the legs, strengthens the hips, and deeply stretches the flexors. It symbolizes opening up to new energy, perfect for the rise in estrogens during this phase.
How to do it?
Start in a low lunge, with one knee on the ground and the other foot in front, knee aligned with the ankle. Raise your arms towards the sky, lengthen your spine, and open your chest while breathing deeply. Hold the pose for 3 to 5 breaths, then switch sides.
Chair Pose (Utkatasana)
This pose engages the leg, glute, and core muscles, strengthening the body and focus. It also stimulates endurance and circulation, ideal for this active phase.
How to do it?
Standing with your feet together or slightly apart, bend your knees as if you were going to sit in an imaginary chair. Stretch your arms towards the sky and keep your chest open. Breathe deeply and hold the position as long as it is comfortable.
Upward Salute (Urdhva Hastasana)
An energizing pose that promotes alignment and lengthening of the body, while boosting blood circulation. It invites you to open up to the rising energy of this phase.
How to do it?
Standing, feet hip-width apart, raise your arms towards the sky while lengthening your spine. Look upwards if possible, keeping your shoulders relaxed. Hold for a few deep breaths.
Plank Pose (Phalakasana)
This pose strengthens the deep muscles, tones the core, and stimulates stability. It symbolizes grounding and control, perfect for channeling the growing energy of the follicular phase.
How to do it?
In a plank position, hands under your shoulders and legs straight, keep your back straight and your gaze towards the floor. Engage your abdominals and hold the pose for 20 to 60 seconds, depending on your level.
Cobra Pose (Bhujangasana)
A pose that opens the heart, stretches the spine, and releases accumulated fatigue. It also promotes deep, revitalizing breathing.
How to do it?
Lie on your stomach, place your hands under your shoulders, and on an inhale, gently lift your chest. Keep your elbows slightly bent and avoid straining your lower back. Hold for a few breaths.
Warrior II (Virabhadrasana II)
This pose embodies strength and stability, while promoting focus and endurance. It is ideal for the follicular phase where energy is rising and you feel ready to take on challenges.
How to do it?
From a standing position, step your legs wide apart. Turn your front foot out 90° and your back foot slightly inwards. Bend your front knee until it is directly above your ankle, while keeping your back leg straight. Stretch your arms parallel to the floor, look over your front hand, and hold for a few breaths.
3- Adapting your practice during the follicular phase: harnessing the energy boost
The follicular phase is marked by a gradual return of energy and a surge in estrogens. This makes it an ideal time to explore a more active practice, while respecting your individual needs.
- Introduce dynamic poses: This is the time to strengthen your muscles, work on stability, and encourage blood circulation with sequences like sun salutations.
- Mix intensity and gentleness: If you still feel a bit tired after your period, alternate between energizing poses and moments of recovery.
- Avoid forcing: Even if energy is rising, respect your limits and progress gradually towards more intense practices.
The key is to find a balance between dynamism and comfort, to lay the foundation for a healthy ovulatory phase.
4- Practical tips for a successful session during the follicular phase
- Equipment: A non-slip mat is essential to ensure stability in dynamic poses. Also remember to use blocks or straps to ease stretches and more demanding poses.
- Outfit: Opt for light and breathable clothing, like those from the French brand Kitiwake, specially designed to move with you while offering optimal comfort.
- In case of urinary leaks: If you feel a slight pelvic floor weakness during more intense poses, La Culotte Luneale can be an excellent solution to help you feel confident. If leaks are frequent, consider targeted exercises to strengthen your pelvic floor or consult a healthcare professional for an assessment.
- Hydration: Drink enough water before and after your session to support regeneration and the elimination of toxins.
- Breathing: Pay special attention to your breath by synchronizing each movement with deep, controlled breaths. This amplifies the physical and mental benefits of your practice.
Conclusion
The follicular phase is a period of renewal and dynamism, and yoga can be a valuable ally. By choosing adapted poses, you can boost your energy, focus, and overall well-being.
Also discover the poses adapted to the other phases of your cycle in our "Yoga and menstrual cycle" series
Thanks to Kitiwake for providing the visuals for this article.
