Yoga Poses and Energy Boosters For The Follicular Phase
After resting and reflecting during the menstrual phase, your body naturally begins to shift. Welcome to the follicular phase, the second of the menstrual cycle phases, often described as your body’s personal spring season.
Reading time: 2 minutes
This is the phase where energy rises, focus sharpens, and motivation blooms. This is the perfect time for cycle syncing workouts and setting new intentions.
Whether you use a menstrual cycle calendar or a fertility tracker, its important to know that the follicular phase usually begins on day 5–7 of your menstrual cycle and lasts about 7–10 days, bridging the gap between menstruation and ovulation.
What Happens During the Follicular Phase?
During this phase, the follicle-stimulating hormone (FSH) rises, prompting the growth of ovarian follicles. One dominant follicle will emerge, stimulating oestrogen levels to climb. This rise in oestrogen brings noticeable changes:
- Increased focus and mental clarity
- Elevated mood
- Boosted energy
- Less anxiety
- Increased libido
Yoga poses to Support the Follicular Phase
This is the ideal time for energy boosting yoga poses: practices that energise the body, stimulate reproductive organs, and calm the nervous system. Because your energy is building, you can explore slightly stronger flows while still respecting your body’s needs. So, when you’re rolling out that Yoga mat, embrace and utilise that natural energy you feel during this phase.
Here are a few of the practices I would recommend during this phase:
- Sun Salutations – to activate energy and circulation
- Standing poses (Warrior I & II) – all round power poses, also support abdominal and reproductive organ stimulation
- Twists & Back Bends – promote detoxification and re-energise the body
The ideal time for energy boosting yoga poses
Remember: this phase is about balance. You may feel ready to move more dynamically, but it’s still important to avoid overexertion. The goal is to nurture energy, not deplete it.
Mindset & Mood Boosters
The follicular phase is not only physical, but also mental and emotional. With rising energy and optimism, this is a great time to:
- Start a new habit or goal
- Brainstorm ideas or plan your month
- Buy fresh flowers to enrich your environment
- Plan social events for the upcoming phase: ovulation when you’ll feel your most social
Your focus naturally shifts outward, so it’s the perfect time to tackle tasks and plan, rather than dwell on heavy emotional work.
Fertility Tracking & Trying To Conceive
The follicular phase reminds us that growth and renewal are natural, no matter how challenging the previous period phases felt. Use this time to reconnect with your goals, your motivation, and your sense of hope.
If you’re tracking your fertility days or using a fertility calculator, this phase is also important for understanding your fertility window and optimising reproductive health. This phase is leading up to ovulation where your fertility window will be. Embrace your energy and cultivate that positivity leading into your next phase. Also, if you’re on an assisted reproduction using IUI or IVF, there will be a lot going on during this phase leading up to ovulation and your next conception attempt. Always be gentle with yourself and remember that your body is always communicating with you so be ready to listen. If you’re feeling overwhelmed during this time, roll out your yoga mat and focus on restorative, healing yoga poses. This is your permission to slow down during this energetic phase if that’s what your body (and mind) needs right now.
