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 on the menstrual cycle.
The luteal phase, which follows ovulation and precedes menstruation, is marked by significant hormonal variations. While the first few days can still benefit from the energy accumulated during the ovulatory phase, the second half often invites slowing down, introspection, and preparation for your period.
Yoga can become a valuable ally during this phase to maintain physical and emotional balance, reduce tension related to premenstrual syndrome (PMS), and support hormonal regulation.
In this article, discover how to adapt your yoga practice to fully enjoy the benefits of this phase, with poses and tips suited to each stage.
Article Summary
1- Why practice yoga during the luteal phase?
The luteal phase, which stretches from ovulation to the start of your period, is often divided into two sub-phases: a dynamic first half and a more introspective second half. Hormonal fluctuations (drop in estrogens and rise in progesterone) can influence energy, mood, and even digestion.
Practicing yoga during this period offers many benefits:
- Alleviate premenstrual syndrome (PMS): Certain poses promote relaxation, reduce muscle tension, and relieve abdominal or lower back pain.
- Regulate energy: Yoga can help you manage energy variations, supporting both dynamic moments and slowing-down phases.
- Stabilize mood: Thanks to deep breathing and fluid movements, yoga helps calm the mind, reduce anxiety, and minimize the irritability often associated with this phase.
- Support hormonal balance: By stimulating blood circulation and soothing the nervous system, certain poses contribute to a better overall balance.
- Prepare for your period: Yoga promotes a smooth transition towards the menstrual phase, soothing the body and recentering the mind.
In short, yoga during the luteal phase can transform this sometimes uncomfortable period into a moment of well-being and balance.
2- 6 yoga poses adapted to the luteal phase: soothing and grounding
During the luteal phase, the focus is on poses that promote both dynamism (at the beginning of the phase) and relaxation (at the end of the phase). Here are six poses to accompany these two sub-phases with gentleness and balance:
Child's Pose (Balasana):
A soothing pose that helps release tension in the back and hips, while calming the mind. Ideal for moments of fatigue or irritability.
How to do it?
Sit on your heels, then lean forward to rest your forehead on the floor. Stretch your arms in front of you or relax them alongside your body. Breathe deeply and stay in this position for as long as necessary.
Half Forward Bend (Ardha Uttanasana)
A gentle stretching pose for the spine and hamstrings, which promotes better blood circulation and soothes muscle tension.
How to do it?
Standing, bend your knees slightly and hinge forward from your hips, keeping your back straight. Rest your hands on your shins or on the floor if possible. Hold this pose for 3 to 5 deep breaths.
Seated Twist (Ardha Matsyendrasana)
This pose helps massage the internal organs, improve digestion, and release tension accumulated in the back and hips.
How to do it?
Sit with your legs extended in front of you. Bend one leg and place the foot on the outside of the opposite thigh. Gently twist your torso towards the side of the bent knee and place the opposite hand on that knee to deepen the twist. Hold for 3 to 5 breaths, then switch sides.
Butterfly Pose (Baddha Konasana)
An ideal pose to open the hips and relax the pelvis, in preparation for your period. It also promotes optimal blood circulation in the pelvic region.
How to do it?
Sit with your legs bent, bringing the soles of your feet together. Hold your feet with your hands and let your knees fall naturally to each side. Stay in this pose with a straight back and breathe deeply.
Bridge Pose (Setu Bandhasana)
This pose strengthens the back and pelvic muscles while opening the heart. It can also soothe stress and improve mood by activating the parasympathetic nervous system.
How to do it?
Lie on your back, bend your knees and place your feet flat on the floor, close to your hips. On an inhale, gently lift your hips towards the sky, keeping your shoulders and arms on the floor. Hold for a few breaths before slowly lowering back down.
Head-to-Knee Forward Bend (Janu Sirsasana)
A pose that calms the mind, gently stretches the back, and promotes total relaxation, ideal for the last days of the luteal phase.
How to do it?
Sit with your legs extended in front of you. Bend one knee and place the sole of the foot against the opposite thigh. Gently lean towards the extended leg, keeping your back straight and reaching for your foot or shin. Hold for a few breaths, then switch sides.
These poses allow you to navigate smoothly through this transition phase. They will help you channel your energy while preparing your body and mind for the menstrual phase. đ
3- Adapting your practice during the luteal phase: alternating dynamism and introspection
The luteal phase is unique because it combines two sub-phases: a still-energetic period after ovulation, followed by a growing need to slow down as menstruation approaches. It is essential to adapt your yoga practice to these variations to get the maximum benefit.
First half of the luteal phase: controlled dynamism
Take advantage of the remaining energy to practice poses that strengthen muscles and improve stability. However, avoid overly intense sequences, which could accentuate premenstrual symptoms. Alternate between moderate sun salutations and balancing poses.
Second half of the luteal phase: return to gentleness
As progesterone dominates and signs of PMS appear, favor restorative and soothing poses. Pay special attention to your breathing to calm the mind and reduce physical tension.
Listen to your body:
The luteal phase is often marked by various symptoms, such as fatigue, irritability, or bloating. If you feel a drop in energy, reduce the intensity of your practice or focus solely on breathing and meditation exercises.
4- Practical tips for a successful session during the luteal phase
Suitable equipment:
Opt for a comfortable and non-slip mat, especially if you include balancing poses or deep stretches. Add blocks or a strap to ease poses during moments of fatigue.
Comfortable outfit:
Favor flexible and breathable clothing, like those offered by Kitiwake, to move with you without constraint. These ethical and elegant outfits ensure comfort and freedom.
Protect yourself from menstrual and/or urinary leaks:
If you are close to your period and fear leaks, La Culotte Luneale is ideal to combine peace of mind and comfort. Additionally, La Cup Luneale can be a discreet and reliable option for dynamic or prolonged practices.
Continuous hydration:
During the luteal phase, the body may tend to retain water, but this should not prevent good hydration. Drink before, during, and after your session to support your balance.
Slow down if necessary:
If you feel your energy decreasing or premenstrual symptoms intensifying, adapt your session with restorative poses or deep breathing exercises.
Listen to your mind:
The hormonal variations of this phase can influence your mood. Integrate moments of meditation or relaxation exercises to cultivate serenity and manage emotions.
These practical tips will help you harmonize your practice with the specificities of the luteal phase, maximizing its benefits while respecting your needs. đ
Conclusion: welcoming the luteal phase with serenity through yoga
The luteal phase is a pivotal moment in the menstrual cycle, blending decreasing energy and introspection. Yoga, as a holistic practice, offers valuable tools to better experience this period: it helps soothe physical tension, cultivate mental serenity, and adapt to the natural evolution of your body.
By integrating adapted poses, carefully listening to your needs, and gentle practices, you can transform this phase into an opportunity for recentering and preparation for the rest of your cycle.
Thanks to the Kitiwake brand for their advice and for providing us with the photos that illustrate this article.
