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Granskad för vetenskaplig korrekthet av: Dr. Mona Bungum
Senast granskad: augusti 2026
Livsstilen har betydelse för fertiliteten. En studie i BMC Public Health visade att kvinnor med 4–5 hälsosamma vanor hade 59 % lägre risk för infertilitet.
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tar 3 minuter att fylla i00:00:00 Hi and welcome to today's 11 to 14 of your menstrual cycle. We're moving on to the pre-ovulation phase, so let's get started. Let's come to an all-force position and instead of cat cows, today I want you to free flow for a little bit. So maybe that means that you're doing big circles with your body. Don't forget to do both sides or maybe you are coming to
00:00:26 child's pose and moving your body from side to side. Just find a rhythm and a child's pose and moving your body from side to side. Just find a rhythm and a flow that works for your body or maybe if you like you can do cat cows opening the chest and rounding the spine. Just really connecting to your body here, maybe moving like a snake, looking to the back and from side to side. Connecting to how you're feeling, to how
00:00:52 to the back and from side to side. Connecting to how you're feeling, to how your body is feeling today, maybe dropping the head down. Just two more breaths here, waking the body up. Then coming back to that all-force position, you're going to press yourself up into a high kneeling position and then stepping forward with the right leg. From here you kneeling position and then stepping forward with the right leg. From here you
00:01:33 're going to lift the arms up inhaling, exhaling, allowing the hips to drop down. When you're next in inhale you're going to lift the back knee off the floor coming to a high lunge. Exhale, step down with the back foot. Inhale, bring your hands together behind your back, lift back, lift
00:02:00 the chest, open the heart up, exhale, bring the head to the inside of the front leg. Arms are straight and aiming to reach the floor. Notice the aiming, you don't have to reach the floor of course. Deep inhale here, open the mouth, release. On your next the floor of course. Deep inhale here, open the mouth, release. On your next inhale, bring your hands by the front foot, lift the heel off the floor and pivot
00:02:37 towards the front of your mat. Lower the back knee onto the floor and just step back to a high kneeling position again. Inhale, let's do the same thing on the other side. Left leg comes forward. Inhale, you lift both arms up and as you exhale you lower the hips towards the Inhale, you lift both arms up and as you exhale you lower the hips towards the ground. On
00:03:04 your next inhale, lift the back knee off the floor coming to a high lunge position. As you exhale, step down with the back foot. Beautiful. Inhale, bring both hands down the back, interlace your fingers. Roll the shoulders up, back and down as you straighten the arms. Keep the front knee bent. Inhale, open the chest. Exhale, head to the floor. Keep the front knee bent. Inhale, open the chest. Exhale, head to the floor.
00:03:39 Inside your legs. Keep breathing. Bring the outer left hip in. Gently bring your hands by the front foot and lift and pivot the back heel off the floor. Lower the back knee onto the and lift and pivot the back heel off the floor. Lower the back knee onto the ground. Bring the left leg back. Press your hands into the mat and tuck your toes. Lift the hips up and
00:04:13 back into downward facing dog. Press the mat away from you as you inhale, lift the tailbone towards the sky. Exhale, you're going to bring the right knee behind the right wrist and the right ankle behind the left wrist. Sounds weird, but that's what it is. So the right ankle behind the left wrist. Sounds weird, but that's what it is. So slowly straighten the back leg onto the floor and lower down. Untuck the toes. Walk
00:04:52 your hands back to lift and lengthen the spine up. Inhale. Exhale, we're going to start back to lift and lengthen the spine up. Inhale. Exhale, we're going to start folding and bringing your elbows to the floor in front of you. And just noticing the opening on the outer right hip. You can stay here if you like. You can bring both hands into fists and then
00:05:22 release the forehead down or you can use blocks, whatever feels good for you. release the forehead down or you can use blocks, whatever feels good for you. Wherever you are just taking a moment here to release any tension in that right hip. Let's say that we store a lot of emotions in our hips. This is a great opportunity to move we store a lot of emotions in our hips. This is a great opportunity to move with the breath,
00:06:02 just acknowledging whatever you feel and allowing that to be present and to release and soften. On your next inhale, slowly start to come up. Bring your hands to the front foot and leg. Tuck the back toes. You're going to press yourself up into that downward leg. Tuck the back toes. You're going to press yourself up into that downward facing dog position again. Inhale, press the mat away from you. Lift the tailbone high,
00:06:42 strong legs heels down. We're going to move on to the other side. So you're bringing the left leg now to the front behind your front wrists. So left knee behind, left wrist leg now to the front behind your front wrists. So left knee behind, left wrist and left ankle behind right wrist. And then slowly extending the foot and the leg back as you reach for
00:07:12 the floor with your hips. Walk your hands back, lengthen the spine up. And as you exhale slowly fold. Stay here on your elbows or if you like. You can place a bolster, slowly fold. Stay here on your elbows or if you like. You can place a bolster, blanket, blocks or just your hands. Noticing maybe if this side feels different from the other side. We just did. And without judging, just allowing that information to
00:07:58 surface, to come to surface. come to surface. And the breath to wash away in its sensation. Any emotions that might come up. There's a lot of expectation since we're close to ovulation. Just taking the time to a lot of expectation since we're close to ovulation. Just taking the time to acknowledge
00:08:33 all the sensations, all the emotions, allowing them to be present here on the mat. And gently start to inhale and move yourself back up. And this time bring the left outer hip to the floor and swing the back leg forward, keeping the front leg where it is. the floor and swing the back leg forward, keeping the front leg where it is. You're going to step with the right foot outside of your left leg. From here make sure
00:09:12 that both sits bones are on the floor. Inhale both arms up. Exhale twist to the right. Here you can choose to hold onto that front leg or you can bring the elbow to the outside the outside of the leg for more sensation. Whatever you choose with each inhale, lengthen the spine
00:09:37 up with each exhale, tiny gentle twist to the right. With your next exhale, come back to center. Bring both hands to the back and then undo the cross of the legs and let's move on to the other side. Both sits bones onto the floor. Inhale, lengthen, reach. Exhale twist. Maybe here close your eyes. Connecting to the intention of this face,
00:10:25 whatever it is for you. Maybe there's a lot of anxiety for you. Maybe there's a whatever it is for you. Maybe there's a lot of anxiety for you. Maybe there's a lot of hope allowing that to flow through with your breath. With your next exhale, come back to center. Release the legs and let's move on to the final pose and if you have props nearby, bring them to the mat. Boaster a big pillow, a smaller
00:11:21 pillow on top. Bring your hips towards the end of that boaster and grab your blocks. blocks. And block on each side. Soles of the feet together in front of you. Slowly bring yourself to the boaster or the mat. And here, release your arms and maybe even higher up instead of a T. Make like a Z with your arms to really enjoy a heart opening. With the
00:11:53 of a T. Make like a Z with your arms to really enjoy a heart opening. With the intention to open the heart, open the body to receive. So while we're going through a lot of difficulties in this journey, we might have a tendency to feel the body closing up because it hurts. it hurts. And when it hurts, our body can start to close down, our shoulders around, our
00:12:36 hips and our toes. So as muscles, they start to become dry and tense. Right here, we're doing the opposite of that. We're really anchoring in hope and possibility. And we are metaphor of that. We're really anchoring in hope and possibility. And we are metaphor ically using the pose to connect to that energy of possibility, of beginning, of abundance. And we're connecting
00:13:11 to our body's ability to conceive. to our body's ability to conceive. And gently start to deepen the breath. And gently start to deepen the breath. Open the mouth. Let us sigh out. Exhale. With a lot of love, start to bring yourself back. Bring your arms back. Slowly close the legs. Bring your feet to the floor. When Bring your arms back. Slowly close the legs. Bring your feet to the floor. When
00:14:35 you're ready, you're going to roll over to the side and bring yourself into a seated position. From here, bring your hands together in front of the heart. With a smile, slowly bound down to the wisdom of your body, to the wisdom of your heart. Thank you so much for to the wisdom of your body, to the wisdom of your heart. Thank you so much for practicing
00:15:01 with me today. See you tomorrow. [BLANK_AUDIO]
