This content is for educational purposes only. It has been reviewed for scientific accuracy, but it does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding medical questions or fertility treatment decisions.
Reviewed for scientific accuracy by: Dr. Mona Bungum
Last reviewed: February 2026
Lifestyle matters for fertility. A BMC Public Health study found that women with 4–5 healthy habits had a 59% lower risk of infertility.
Fill out the questionnaire, and get a personalised, holistic and evidence-based programme tailored to you.
takes 3 minutes to complete00:00:00 Hi, and welcome to today's 18 to 21 of your menstrual cycle. We are already in the luteal phase, and we're going to move with the energy of this phase. So to start, please roll your shoulders up and down the back three times, maybe releasing any tension that you feel there. Move the other way three times. Again, come back to center. Inhale, lift your arms out and Again, come back to center. Inhale, lift your arms out and all the way up, grow super tall. Exhale one arm to the side and
00:00:36 lean over it. Bring your elbow in and smile at your heart to the sky. Coming back to center. Exhale. Let's move to the other side. Hand down, reach up and over. Keep your sitz bones rounded. Exhale back to center and let's do the same thing twice more each side. Inhale back to center. Reach. the same thing twice more each side. Inhale back to center. Reach. Grow tall and lean over. Back to center. Last one. Exhale. Come back to center. Reach all the way up towards the sky.
00:01:20 Exhale. Come back to center. Reach all the way up towards the sky. And then slowly. As you exhale, bring your hands together in front of your heart. Very slow. Now let's move on to all fours. Please bring your hands and knees to the mat. I'm going to do a few rounds of cat-cow. So inhale. Lift the tailbone. Lift the chin up. Exhale round your spine. Press your mat away from you. Inhale. Exhale round your spine. Press your mat away from you. Inhale.
00:02:01 Lift everything up. Exhale round. Just keep moving in your own breath, your own rhythm. Maybe you would like to move slower. Maybe you like to move faster. Just go with your own flow for a few more rounds. As you exhale, you press the mat away from you, and as you inhale, As you exhale, you press the mat away from you, and as you inhale, you press the mat back, shoulders away from your ears. Two more. Now come back to center to the neutral position in all fours.
00:02:53 With your next inhale, you're going to lift the left arm all the way up. Exhale, bring that left shoulder all the way down to the mat Inhale. Exhale, bring that left shoulder all the way down to the mat Inhale. Press yourself all the way up again. Exhale. Bring that arm under and your shoulder to the floor. Two more like that. Inhale. Exhale. Last one. Inhale. Exhale all the way down to the floor. From here stay and keep pressing Exhale all the way down to the floor. From here stay and keep pressing
00:03:32 with the right hand down and up as you twist and allow the back of your body to open. Puff up the place where your upper back with your breath. On your next inhale, come back to that all fours position. We're going to go straight into the other side. So inhale, lift the arm up. the other side. So inhale, lift the arm up. Exhale. Come all the way down. Inhale up and down. You can continue two more like that, as if you're moving through hot
00:04:16 chocolate. You can move very slow. Last one. And exhale. Bring your shoulder down. Keep pressing the hand so that Bring your shoulder down. Keep pressing the hand so that you're feeling a nice twist and opening on your back body. And this is considered a high hormone phase. The body is not able to cope with stressors the way it did in the other phases. So this is a time to slow down. As much as you can. Inhale. Come back to center.
00:05:00 And now from here we're going to bring ourselves to our heels. And then you're going to lift your knees off the floor and come into Malasana pose. You're like squatting. If you can't bring your feet to the floor with your heels and bring your elbows to the inside of your legs as you open, you reach with the torso up and of your legs as you open, you reach with the torso up and open the legs out to the sides. From here, you can choose to if you like, to close your eyes. And feel the pull of the energy
00:05:44 from the earth grounding you. The heaviness of your legs and your hips coming down into the earth. Your feet touching the floor. Or not, depending on where you are today with your body, Or not, depending on where you are today with your body, but just that idea of grounding down into the floor. Your energy, bringing it down from your head into the lower limbs. Very slowly start to bring your hands down to the mat, and you can walk back into that all fours position before you sit
00:06:35 on the floor. Nice. Well done. Now we're going to bring the left. It could be the right. It doesn't matter. We're going to do both sides. But bring the left leg in front of you and it's bent. And then cross over with the top one, whatever that is. And you're going to bring knee over knee in this pose. So you're not out here. over knee in this pose. So you're not out here. You're reaching to this situation with your legs ground down with
00:07:07 both sitz bones on the floor. Take a breath here. Exhale out. Just taking a moment for your body to adjust to this pose. And then when you inhale bring your arms to a T position. And you're going to bring your right arm under the left and And you're going to bring your right arm under the left and hands together in front of you. Inhale lift both arms up. And then exhale. Fold over your legs. Taking a moment here to make any adjustments that you need.
00:07:52 Again, connecting to that pool of the energy of the earth, of your body feeling or the lower body feeling pulled down. of your body feeling or the lower body feeling pulled down. With your next inhale, just really puff up that space between your shoulder blades. Puff it up with a lot of oxygen as you inhale and as you exhale, slowly let the air out. Inhale. Come all the way up. First, unravel the arms, bring them to towards the back and then the legs.
00:08:29 bring them to towards the back and then the legs. Let's move from side to side just to release the legs from that pose before we move on to the other side. Okay, so now right leg under, left leg over. Same thing. Once you've gotten to that pose, take a moment to adjust grounding down the sitz bones breathing take a moment to adjust grounding down the sitz bones breathing into any stretching sensations you might feel on your legs, and then inhale arms out to the sides, Left arm under. Cross it over. Hands.
00:09:17 Touch. Inhale. Lift your arms up. Exhale. Fold over your legs. Breathe into the sensation. This is a great practice for this phase, as you may feel nervous and anxious and starting to question the cycle whether you're already pregnant or not. So using the breath as an anchor to go back to if the thoughts become a little bit too dark or too heavy or too much inhale, become a little bit too dark or too heavy or too much inhale, come back up. Unravel the arms. Bring your hands down.
00:10:09 Same thing with the legs. Move them from side to side. And then find your way into a comfortable seat. Bring your hands together in front of your heart. Take a moment here to bring all your attention into your heart. Take a moment here to bring all your attention into your heart. Maybe close your eyes. Maybe the heart is longing. Maybe the heart is hurting. Take a moment here to send it. Love. And hope. And faith.
00:11:00 Gently bow down to the wisdom of your heart. When you're ready you can blink. Open your eyes and come back. Release your hands. Thank you so much for practicing with me. And I'll see you tomorrow.
