Luteal Phase Tips
What is going on during the luteal phase of your cycle?
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Occurs on days 17-28 (or your approximate period length)
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Progesterone is produced which is the dominant hormone in the 2nd half of cycle.
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Estrogen has a small second peak in the middle of the luteal phase
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After the middle of the luteal phase progesterone, estrogen levels drop and our energy drops.
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Workouts- It’s almost like 2 different phases in the luteal phase. You have pretty good energy for most of it and once the hormones drop you feel tired.
Pranayama for the luteal phase
This breathwork can be calming, and relaxing as the pitta starts to rise. If you’re prone to heat in the body practice a cooling breath like sheetali or sheetkari which I shared last week.
Otherwise give 4-7-8 breathing technique a try. This is a breathing pattern developed by holistic health practitioner Dr. Andrew Weil.
Benefits include:
Helps aid in digestion (great if you are prone to indigestion or acid reflux issues) do this before you eat
Helps you sleep better
Calms the nervous system
The 4-7-8 technique can be performed while sitting or lying down.
- Exhale through your mouth
- Inhale through your nose counting to 4
- Hold your breath for 7 seconds (skip the hold if that causes anxiety in you)
- Make a whooshing exhale through your mouth for 8 seconds.
- Repeat at least 4x working up to 8.
Have you tried this breathwork before, if so how did it go for you?
Ayurvedic approach to Luteal phase
This phase is associated with the pitta dosha for the first half of the cycle and transitions into the vata phase during the second half.
Practices to enjoy:
- Afternoon tea
- Coconut oil pack
- Sleep an extra 10 minutes
- Ditch social media when you feel judgmental or self-doubt arising
- Journal- a great time to work on releasing things that don’t serve you.
- Work- Details. This is the time to complete to do list as your brain is wired for the fine print at this phase!
What are you favorite luteal phase practices?
Yoga for the Luteal phase
Yoga during the luteal phase is a great time to check-in with your pitta dosha. You can do similar poses as you did in ovulation. As you get into the later phases of the luteal phase you might perform a slower yoga practice.
Poses that reduce pitta are:
Forward Bends
Backbends
Twists
Extensions
Here are 5 poses that you can sprinkle into your practice during this time.
Bow Pose
Standing or seated forward fold
Bridge Pose with chest opener
Reclined twist of your choice
Cat/cow
What are you favorite yoga poses to help pacify the pitta dosha?
Teas
This practice comes from my Divine Body Wisdom book and is great for the Fall season during the luteal phase.
Teas for each dosha
Vata Tea
- 1/4 tsp ginger
- 1/4 tsp cardamom
- 1/4 tsp cinnamon
- 1/4 tsp ajwan seeds
- 1 cup boiling water
Vata is a warming tea
Pitta Tea
- 1/4 tsp cumin seeds
- 1/4 tsp coriander
- 1/4 tsp fennel
- 1/4 tsp cilantro
- 1/4 tsp rose petals
- 1 cup boiling water
Pitta is a cooling tea.
Kapha Tea
- 1/4 tsp ginger
- 1 clove
- 1/4 tsp dill seed
- 1/4 tsp fenugreek seed
- 1 cup boiling water
Kapha tea is a movement tea to help reduce stagnation in the body.
My Experience and how do you feel at this time?
I would love to know how you experience the luteal phase? For me, I approach it in two different phases and tune into my body even more to notice when I shift into needing to slow down vs continuing my regular scheduled program.
What is your experience with the luteal phase is it one you enjoy, or do you try to pack too much into your schedule and it feels overwhelming? Let me know in a DM over on Instagram!
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