Innehållet är enbart i utbildningssyfte. Det har granskats för vetenskaplig korrekthet, men utgör inte medicinsk rådgivning, diagnos eller behandling. Rådfråga alltid legitimerad vårdpersonal vid medicinska frågor eller beslut om fertilitetsbehandling.
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.
Fyll i frågeformuläret och få ett personligt, holistiskt och evidensbaserat program anpassat efter dig.
tar 3 minuter att fylla i00:00:00 Hi and welcome to your days 4 and 6 of menstruation phase. Let's get started in butterfly pose. So bring the soles of your feet together in front of you and here I want you to start easing into the pose first so you can flutter your legs like a butterfly. You can imagine this beautiful matow in front of you with beautiful butterflies like the spring so this is matow in front of you with beautiful butterflies like the spring so this is the preparation for the next phase, the spring phase of your cycle so you can
00:00:36 start to connect to the fertility of that phase where your body is preparing for the release of the egg. So if you can connect to that energy from the late menstruation phase you can make that even more effective. So from here we're menstruation phase you can make that even more effective. So from here we're gonna switch into bashivotanasana so you're going to extend both legs in front of you and you're gonna keep your legs strong, your feet are flexed. You 're
00:01:15 gonna inhale lift the arms up, lengthen the spine and as you exhale you're going to bring your torso down towards your legs and notice how I'm not forcing myself down. You're really just easing into the pose here so maybe close your myself down. You're really just easing into the pose here so maybe close your eyes, connect to your breath, connect to that beautiful imagery of spring to come and the butterflies, the colors as you gently let your body become really heavy towards your legs.
00:02:08 Taking a few deep even breaths here. And gently start to move back up and then we're going to sit on the cross in the cross-legged position. We're gonna do a few rounds of cat cow so bring your cross-legged position. We're gonna do a few rounds of cat cow so bring your hands to your knees, inhale lift the chest up, lift the chin up and as you exhale round the spine. I'm going to turn to the side so you can see the movement.
00:02:46 Inhale lift the chest, lift the heart, shoulder blades together, exhale round the spine, into chest and you can continue in your own rhythm, your own breath for spine, into chest and you can continue in your own rhythm, your own breath for a few rounds. Even if you like you can do a few rounds of circles, maybe releasing any tension in your body that you might be feeling from some cramping and you
00:03:18 're just changing the cross of the legs or you continue to either cat cow or doing circles with your torso. circles with your torso. And gently come back to stillness. We're going to move on to the next pose which is wide-legged, forward fold. So please bring your legs as wide as it feels comfortable for you. Don't worry about making it look a certain way and flex
00:03:54 comfortable for you. Don't worry about making it look a certain way and flex the feet so the toes are towards your shins and from here I want you to bring your fingertips in front of you and ease your way into the pose. So just moving from side to side. Before even thinking about getting the chest down into the floor just move from side to side really softly. And then from here if you like you can slowly bring yourself all the way down And then from here if you like you can slowly bring yourself all the way down
00:04:36 or you can use the help of props and you can use as many props. You go as high as you possibly can with your props. Just bring them in front of you and you can slowly with the aid of the props fold over your legs. Maybe you would like to bring your head down and allow the inner thighs to open and release. Keep your bring your head down and allow the inner thighs to open and release. Keep your legs strong
00:05:11 continue to breathe, flowing deep into your womb space. These are the final days of menstruation. You're probably starting to feel more These are the final days of menstruation. You're probably starting to feel more hopeful and energetic. So the energy starts to shift inside of you. This is a great time to just bring your intentions for this next menstrual cycle for this next possibility. We're taking a moment here to bring all that hope
00:05:50 for this next possibility. We're taking a moment here to bring all that hope and hope we should as you have to accomplish this next cycle. We need that to your heart. Then gently and slowly start to bring yourself up again coming back to the Then gently and slowly start to bring yourself up again coming back to the first pose and you can put your props aside for now and bring yourself close to a
00:06:46 wall. If you have a wall nearby if you don't have a wall you can use a chair or your sofa just putting your legs up on a sofa. If you have a wall and you are coming with me you're going to gently bring your legs up and come to the are coming with me you're going to gently bring your legs up and come to the wall for the final pose which is the paritacarani legs up the wall. So you bring your hips
00:07:10 really close to the wall. You start to lie down as you lift your legs up. From here you're going to release the upper body into the floor. You can leave your arms wide on the sides or if you like you can place both hands over your your arms wide on the sides or if you like you can place both hands over your womb space. Just feeling that nice warmth there. You can also bring the folded blanket to your womb or you can place it under your head for extra comfort. Whatever you choose start to bring your body to stillness now. Whatever you choose start to bring your body to stillness now.
00:08:06 And slowly start to listen to the rhythm of your own breathing. Maybe even your heart leading the way the fabric of your clothes, your clothes is touching you how leading the way the fabric of your clothes, your clothes is touching you how that feels. Maybe you're tasting your mouth, swinging your awareness back to your body to the sensations in your body. If you felt like you numbed out when menstruation pain and you felt disconnected to your body this is the moment to start
00:08:58 pain and you felt disconnected to your body this is the moment to start bringing that gently back into your day-to-day. [BLANK_AUDIO] [BLANK_AUDIO] >> One of the next to the inhale, a louder breath to feel the light. And so much love. You're going to open the mouth and let all the tension just fly out of you. You're going to open the mouth and let all the tension just fly out of you.
00:10:00 [BLANK_AUDIO] Generally start to bring both knees to your chest and roll to the side. Slowly keeping your eyes closed as well as possible. And then coming to a kneeling position. Bringing both hands to your womb or if you like the left hand over your heart, Bringing both hands to your womb or if you like the left hand over your heart, the right hand over your womb's face and taking a moment to connect to the possibility for this new cycle that's coming really soon for you.
00:10:47 [BLANK_AUDIO] Bringing both hands together in front of your heart and bowing down to the wisdom of your heart, thank you so much for practicing with me today. wisdom of your heart, thank you so much for practicing with me today. See you tomorrow.
