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 Hello and welcome to stay 7 and 10 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-force 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.
00:00:26 And as you exhale, just round the spine, shoulder blades separate. 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.
00:00:56 Last two, inhaling. And exhaling, pressing the mat away from you. From here, let's come to an all-force position again. And we're going to bring the right foot to the outside of our right hand. In a mini lunge position. Inhale, bring yourself up, bring your hands to the front thigh. Inhale, bring yourself up, bring your hands to the front thigh. And exhale, just drop the hips down towards the floor.
00:01:38 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. And then reach and open up towards the right side. Right arm is straight and lengthening. Inhale, reach, reach, reach.
00:02:16 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. And let's bring the left foot forward into that mini lunge. Inhale, come up. Exhale, sink the hips down onto the floor. Level in square the hips.
00:02:42 As you inhale, both arms up, 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. 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
00:03:16 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. with your hands. Now slowly bring the left foot back into that all-force position. Bring your toes to the floor and gently sit on your heels. From here, we're moving on to bridge pose. So come to your back and place your head on the floor.
00:03:58 Now bring your feet close to you. 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 hip high. And slowly exhale, bring it back down. We're going to do two more. And the third one, we're going to hold.
00:04:27 So inhale, lift the hips high. 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 going to 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. As if you're trying to stretch the mat with your feet.
00:04:59 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. Take a deep breath here. Gently start to move away from the pose.
00:05:33 So releasing the hands and bringing yourself back down. Now from here, gently draw the knees to your chest. You can even maybe rock from side to side to release any lower back tension. Now we're going to move on to baby pose. Now 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.
00:06:17 So the knees are gently being pulled towards the floor. And you're opening the hips, the inner thighs. And you're opening the hips, the inner thighs. 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 you see right now, you can always hold onto your legs, your shins, even hug your legs like so. And just as you continue to practice, you'll feel the difference in your body.
00:06:55 And just as you continue to practice, you'll feel the difference in your body. And gently bringing the soles of the feet together, holding onto 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. 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. And gently bring your knees together, give yourself a big hug, warm and gentle. When you're ready, roll to one side and start to bring yourself into a seated
00:08:10 position. And you can even, if you like, you can use a block to sit on, placing the block on your mat and just feeling the sits bones connected to the block. And from here you can bring both hands to the womb, 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.
00:08:50 You can close your eyes and start to connect to the energy of the follicular You can close your eyes and start to connect to the energy of the follicular phase. 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, starting to prepare itself to come out into the world. that's developing, starting to prepare itself to come out into the world. And you can imagine that there is this beautiful connection between your heart
00:09:43 and your womb. And with each breath, you imagine this beautiful connecting thread of light pouring down from your heart all the way into that little powerful seed that's growing and feeding it, all the way into that little powerful seed that's growing and feeding it, nourishing it, supporting its growth with each breath. [silence] [silence]
00:10:30 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, release. Bring both hands together in front of your heart and slowly bowing down to the wisdom of your body, supporting it in this next beautiful phase of our menstrual cycle. supporting it in this next beautiful phase of our menstrual cycle. Thank you for practicing with me today. See you tomorrow.
