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
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takes 3 minutes to complete00:00:00 Hello and welcome to stay seven and ten of your menstrual cycle. So we're moving on to the follicular phase of your cycle. Let's get started. Let's come into an all fours position. So your hands are underneath your shoulders. Your knees are underneath your hips. And we're going to do a few rounds of cat-cow. So we're going to inhale. Lift the chin, lift the tailbone high. And as you exhale just round the spine shoulder blades separate.
00:00:26 And as you exhale just round the spine shoulder blades separate. Inhale lift everything up arching the spine. Exhale round the spine. So from here I want you to move in your own rhythm, your own breath as you start to connect to your body, to how you're feeling today, to how your body wants you to move today. Last two. Inhaling and exhaling. Pressing the mat away from you. From here, let's come to an all fours position again, and we're going to bring the right foot to the outside of our right
00:01:24 hand in a mini lunge position. Inhale. Bring yourself up. hand in a mini lunge position. Inhale. Bring yourself up. Bring your hands to the front thigh and exhale. Just drop the hips down towards the floor. Inhale lift both arms up and reach. Lengthen the spine. As you exhale, bring the left arm in front of you and twist as you open up to the right side. Inhale, bring the left hand by your front right foot and then reach and open up towards the right side.
00:01:56 front right foot and then reach and open up towards the right side. Right arm is straight. And lengthening. Inhale. Reach. Reach reach. Exhale. Circle the right arm back and down to the floor and frame the front foot. From here, step back with the right and let's bring the left foot forward into that mini lunge. right and let's bring the left foot forward into that mini lunge. Inhale. Come up. Exhale sink the hips down onto the floor level and square the hips. As you inhale both arms up
00:02:45 lengthen and as you exhale twist to the left side. This time allow the hips to drop down. Reach with both arms away from your body and then gently bring Reach with both arms away from your body and then gently bring the right hand by the front foot. Reach with the left arm up. Keep pressing the right hand onto the floor as you reach your shoulders. Soften down the back away from the ears and then slowly circle the top arm all the way around and frame the front foot with your hands.
00:03:30 Now slowly bring the left foot back into the all fours position. Bring your toes to the floor and gently sit on your heels. From here, we're moving on to bridge pose. So come into your back and place your head on the floor. Now bring your feet close to you. Stamp the sacrum the lower back Now bring your feet close to you. Stamp the sacrum the lower back into the floor. Press your arms onto the floor. As you inhale, you're going to lift the hips up high and slowly exhale.
00:04:19 Bring it back down. We're gonna do two more. And the third one we're going to hold. So inhale. Lift the hips high. And the third one we're going to hold. So inhale. Lift the hips high. Open the front body. Open the heart shoulders together. Shoulder blades together I should say exhale down. On your next inhale we're gonna hold lift the hips. Feeling the openness of the front of the body pressing the feet down. You can even press the feet down and press your feet away from your body,
00:04:59 as if you're trying to stretch the mat with your feet. as if you're trying to stretch the mat with your feet. And if you like, you can interlace your hands underneath your body, bringing one shoulder to the center and the other shoulder to the center. The arms are straight and pressing down as you lift the body up towards the sky. Take a deep breath here. Gently start to move away from the pose. So releasing the hands and bringing yourself back down.
00:05:39 Now from here, gently draw the knees to your chest and can even maybe rock from side to side to release any lower back tension. And we're going to move on to baby pose. And we're going to move on to baby pose. So grabbing the outside of the feet with your hands. you're going to bring your legs into a 90 degree angle, allowing the knees to fall outside of your body. So the knees are gently being pulled towards the floor and you're opening the hips, the inner thighs.
00:06:30 You can even close your eyes here. You can sway from side to side if that feels good for you. And if you can't reach your feet like like you see right now, you can always hold on to your legs, your shins even hug your your legs like so. And just as you continue to practice, you'll feel the difference in And just as you continue to practice, you'll feel the difference in your body. And gently bringing the soles of the feet together,
00:07:18 holding on to the feet as you press the knees back and away from you. Maybe close your eyes. Allowing the body to open and release any tension. And gently bring your knees together. Give yourself a big hug. Warm and gentle. When you're ready, Warm and gentle. When you're ready, roll to one side and start to bring yourself into a seated position. And you can, even if you like, you can use a block to sit on
00:08:17 placing the block on your mat and just feeling the sitz bones connected to the block. And from here, connected to the block. And from here, you can bring both hands to the womb, or maybe the right hand over the womb space and the left hand over your heart for the final. Visualization and breathing. You can close your eyes. And start to connect to the energy of the Follicular phase. And start to connect to the energy of the Follicular phase.
00:09:07 By imagining the seed that's starting to grow inside of you. And you can visualize this beautiful golden seed that's growing, that's developing, that's starting to. Prepare itself to come out into the world. And you can imagine that there is this beautiful connection between your heart and your womb. And with each breath, you imagine this beautiful connecting thread of light pouring down from your heart all the way into the to that little powerful seed
00:09:56 from your heart all the way into the to that little powerful seed that's growing and feeding it, nourishing it, supporting its growth With each breath. On your next inhale, you're going to deepen the breath. Take it all the way down into your womb space. And for the exhale, open the mouth and. Release. Bring both hands together in front of your heart and slowly bowing down to the wisdom of your body, supporting it.
00:10:59 In this next beautiful phase of our menstrual cycle. In this next beautiful phase of our menstrual cycle. Thank you for practicing with me today. See you tomorrow.
