The Perfect Yoga Practice For Your Menstrual Cycle Energy Levels

If you’re like me, you’re always looking for hacks for your mood and energy levels.

Especially during your menstrual cycle.

Tuning into the natural rhythms of your menstrual cycle phases is important in changing energy levels. All the different phases feature hormonal shifts and various energy levels.

Becoming aware of your menstrual cycle phases can totally transform your yoga practice into a deeply supportive, intuitive experience.

What Influences Energy Levels During The Menstrual Cycle?

Each phase of the cycle—menstrual phase, follicular phase, ovulation phase, and luteal phase—brings unique shifts in your energy, your mood, and your physical needs.

Adapting your yoga practice to these changes, your cycle length, and your body allows you to honor what you need most.

By syncing your movement with the natural ebb and flow of your energy during your menstrual cycle, you’ll create a practice that enhances your energy levels.

Let’s explore how each phase makes you feel and the different styles of yoga for your varying energy levels, helping you find balance and harmony in alignment with each menstrual phase of your typical menstrual cycle.

Hormone Levels Throughout Menstrual Cycle

Throughout the menstrual cycle, energy levels change and naturally fluctuate due to how your body responds to hormonal changes, which influences your mood, stamina, and resilience.

During the menstrual phase, when menstruation occurs, energy tends to be lower, inviting rest and gentle movement.

In the follicular phase, rising estrogen levels boost energy, making this a time for more dynamic, strength-focused activities. As energy levels rise, you’ll be attracted to high intensity workouts.

The peak energy of ovulation brings a sense of vitality, ideal for higher-intensity practices, like strenuous exercise, and energy levels peak.

Then, the luteal phase sees a gradual decline, signaling a return to grounding and restorative movements.

Understanding these shifts throughout the four phases empowers you to tailor their yoga and practice self-care to your body’s natural rhythms, promoting balance throughout your period, from when your period starts and cycle begins to when you move into your next period.

Menstrual Phase (Days 1-5)

During menstruation, estrogen and progesterone levels are at their lowest, which signals the shedding of the uterus lining.

This drop in hormone levels often leads to lower energy, feeling tired, mood shifts, fluid retention, and sometimes physical discomfort. The menstrual phase is a natural time for rest and introspection, as the body resets for the next cycle. You may have to take extra good care of our mental health and honor your low energy during this time by going to bed earlier and letting yourself eat foods that are extra nourishing, especially red meat.

Follicular Phase (Days 6-14)

In the follicular phase, estrogen levels rise as the pituitary gland releases follicle-stimulating hormone (FSH), encouraging egg development in the ovaries. In the follicular phase, progesterone levels are relatively low. The primary hormone at work during this phase is estrogen, which gradually rises to help stimulate the growth of the ovarian follicles, preparing the body for ovulation.

With rising estrogen, energy levels peak and mental clarity often increases. The uterus starts to build up its lining, and you may feel more motivated and physically resilient, making this an ideal time for more intense activities or goal-setting.

Ovulatory Phase (Days 14-16)

You are now entering the second half of your cycle. The egg is released from the ovary and enters the fallopian tube during ovulation, which typically occurs around the middle of the menstrual cycle (usually between day 12 and 16 of a 28-day cycle).

At ovulation, estrogen and testosterone levels peak. LH hormone surges, while progesterone levels peak too, leading to the release of a mature egg.

As testosterone levels rise slightly, you’ll feel a surge of hormones, enhancing libido, the need to be social, and your energy intake will increase. This cycle phase is often marked by feelings of high energy, confidence, and surging hormones. The ovulatory phase is an optimal time for high-energy activities and connecting with others. You will crave exercise and your need to rest may even decrease.

Luteal Phase (Days 17-28)

In the luteal phase, progesterone levels rise significantly to support potential pregnancy, while estrogen initially dips and then rises slightly before tapering off toward the end of post ovulation. Exercise can help but as you get closer to 28 days, you

Progesterone’s calming effect may lead to a sense of stability, though many women experience a gradual decrease in energy and an increase in sensitivity or fatigue. Toward the end of this phase, as both progesterone and estrogen levels drop, you may experience PMS symptoms, such as mood swings or physical discomfort, as the body prepares for menstruation once again.

PMS symptoms vary for everyone, and for some, this can be the lowest point, until your uterine lining starts to shed and your hormones continue to shift in your cycle. It may seem counter intuitive but exercise may be helpful during this part of the cycle as your hormones shift. But trust your body as it moves through the cycle.

Understanding these hormonal shifts allows for an intuitive approach to energy management and physical activity throughout the menstrual cycle.

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How You Feel At Different Stages Of Menstrual Cycle

Follicular Phase Energy Levels

In the follicular phase, typically spanning days 6 to 14, rising estrogen levels contribute to a noticeable boost in energy, mood, and mental clarity. This is a prime time for setting goals and engaging in higher-intensity activities, such as strength training, cardio, or social events. Many people feel more driven and physically capable during this phase, making it a great time to tackle projects or try new fitness routines. For example, if you’ve wanted to try a challenging yoga class or start a new habit, the follicular phase’s energy boost may be the perfect time to begin.

Luteal Phase Fatigue

As the body enters the luteal phase (approximately days 17 to 28), progesterone levels rise to prepare for potential pregnancy, leading to a calming effect that can sometimes result in lower energy and mild fatigue. Physical and emotional sensitivity might increase, particularly as both estrogen and progesterone dip toward the end of this phase.

Many people find that they need more rest, or that they naturally gravitate toward gentler, low-impact activities like walking, stretching, or restorative yoga. For example, a long day at work might feel more draining, and winding down with quiet self-care routines could feel more appealing than intense social or physical activities.

Burst Of Energy Before Period

Interestingly, some people experience a sudden burst of energy just before menstruation. This short phase, typically a day or two before the period begins, may bring a final surge of productivity and motivation before the body resets. This might be the body’s way of “gearing up” before the restful phase of menstruation.

Many people find themselves finishing last-minute projects, cleaning, or organizing, only to feel their energy wane as menstruation begins. Recognizing this burst can help you make the most of this energy spike for last-minute tasks.

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Recommended Poses for Your Cycle

Your energy levels and physical needs change throughout your menstrual cycle, so why not tailor your yoga practice to match?

Here are some yoga poses that can support you during each phase of your cycle, helping you feel more in tune with your body.

Menstrual Phase (Days 1-5)

• Child’s Pose (Balasana)
• Reclining Bound Angle Pose (Supta Baddha Konasana)
• Cat–Cow Pose (Marjaryasana-Bitilasana)
• Legs-Up-the-Wall Pose (Viparita Karani)
• Try these yoga poses for cramps for more.

Follicular Phase (Days 6-14)

• Warrior I (Virabhadrasana I)
• Crescent Lunge (Anjaneyasana)
• Bridge Pose (Setu Bandhasana)
• Chair Pose (Utkatasana)

Ovulation Phase (Days 14-16)

• Warrior II (Virabhadrasana II)
• Triangle Pose (Trikonasana)
• Plank Pose (Phalakasana)
• Wheel Pose (Urdhva Dhanurasana)

Luteal Phase (Days 17-28)

• Forward Fold (Uttanasana)
• Reclining Twist (Supta Matsyendrasana)
• Seated Forward Fold (Paschimottanasana)
• Savasana

Common Questions About Cycle Energy Levels

Here are some frequently asked questions about how energy levels shift during the menstrual cycle. These questions address common experiences, such as how ovulation might affect energy, when fatigue tends to be at its peak, and more.

Does ovulation make you tired?

While ovulation often brings a boost in energy and sociability for many, some people might actually feel a bit tired due to the hormonal surge. The increase in luteinizing hormone (LH) and a slight rise in testosterone can leave some people feeling more sensitive or physically aware of changes, which can feel tiring for those sensitive to hormonal shifts. However, for most, ovulation is a high-energy period.

When are you most tired during your cycle?

The luteal phase, especially the days leading up to menstruation, is typically when people feel most tired. The body’s focus on preparing for a potential pregnancy—plus the drop in estrogen and progesterone levels as menstruation approaches—can make it a period of low energy and greater physical sensitivity.

Next Steps

If you’re ready to deepen your somatic practice, join my Embodied Yoga Workshop. I’ll show you practical tools to enhance your daily life and relationships through intuitive movement and somatic bodywork.

If you want to go even deeper, I invite you to join my Somatic Yoga Training Certification. This comprehensive training will equip you with practical tools and insights to enhance your practice and effectively guide others on their somatic yoga journey.