Flow Freely: The Ultimate Movement Menu for Every Phase of Your Cycle

toabetterself
Aug 6
2 min read

Hi Beautiful,

Your body is a powerful guide—and when it comes to movement, syncing your workouts with your menstrual cycle can help you feel more energized, aligned, and in tune with yourself.

Each phase of your cycle brings unique shifts in mood, energy, and strength. Instead of pushing through or ignoring these changes, this guide invites you to honor them.

Here’s how to move with the flow and give your body exactly what it needs, when it needs it.

Menstrual Phase (Days 1–5)

Energy: Low | Introspective | Sensitive

Focus: Rest, release, gentle movement

Movement Mood Menu:

Rest days
Slow walks in nature
Gentle stretching or yin yoga
Breathwork or meditation
Light mobility (hips + spine)

Follicular Phase (Days 6–14)

Energy: Rising | Creative | Motivated

Focus: Try new things, build strength

Movement Mood Menu:

Strength training (moderate)
Dance or cardio fun
Pilates
Yoga flow
Group classes

Ovulatory Phase (Days 15–17)

Energy: Peak | Magnetic | Social

Focus: Challenge, connect, enjoy

Movement Mood Menu:

High-intensity intervals (HIIT)
Group workouts or bootcamps
Running or circuit training
Strong yoga
Partner workouts

Luteal Phase (Days 18–28)

Energy: Slowing down | Sensitive | Reflective

Focus: Strengthen + support, prep for rest

Movement Mood Menu:

Low-impact strength training
Pilates or barre
Light hiking or walking
Stretch & tone workouts
Deep breathing or yoga nidra

Listening to your body isn’t just an act of self-care—it’s a form of empowerment. By aligning your movement with your menstrual cycle, you create space for more compassion, strength, and joy in your wellness journey.

Whether you are resting, flowing, or going full throttle, every phase is valid, powerful, and worthy of honoring. Move with love, move with intention—and remember, your cycle is your superpower.

Want a handy guide to keep by your side? I’ve created a printable version of this Movement Mood Menu—download it here and keep the wisdom flowing all month long.

Let’s stay connected for more natural wellness, cycle-supportive tips, and home rituals rooted in love: