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Yoga for the Phases

Updated: Dec 13, 2022

We recently had a workshop led by Kenzie from Zen with Kenz about yoga for the phases. If you were not able to join us live, here is a little preview into the workshop! PS: If you scroll to the bottom, you can watch the trailer or we even have the option of watching the entire workshop! ๐Ÿ™‚


Yoga is a great way to support yourself during each of the phases of your cycle. By connecting mind, body, and soul, we can tap into what we are experiencing during the phases and become more closer to our internal selves. During each phase, different things are happening! It's important we bring forth awareness into what our body is doing during and nurturing it every step of the way. Let's take a look at the different phases, what is happening during this time, and movement that can be supportive.


Menstrual Phase - Cycle Day 1

  • Rest during this time and take things slowly!

  • If you are trying to conceive, recommended to rest on day 1 or 2

  • Movement: light stretching, child's pose, poses that focus on hips and lower back

Follicular Phase

  • Energy rises as estrogen builds up!

  • Take your time, ease into things that require energy

  • Movement: gentle standing, seated poses, sun salutations

Ovulatory Phase

  • Energy will be at it's peak during this phase!

  • Ovulation happens once in each cycle, so it is important to focus on how you feel during this phase if conception is the goal.

  • Movement: holding poses, building strength


Luteal Phase - final 2 weeks of cycle

  • Prioritize yourself during this time!

  • For some this can be a challenging time, especially if hormones are fluctuating or off balance.

  • Movement: 1st week - strengthening movements | 2nd week: yin yoga, more restorative practices



Why yoga for the phases is important?

You can access important movements for the phase you are in without leaving the home. All you need is your mat, towel, or pillow nearby. You + your mat are all that you need. The practice of yoga allows you to be in-tune with your mind + body. Kenzie says, "The menstrual cycle is complex, and a doorway into who we are. If we sit with how we feel no matter what phase, we will learn so much about ourselves."



Interested in learning more?

  • You can visit Kenzie's website here

  • Watch the full replay of this workshop in our virtual library

  • Or watch the trailer below!



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