Luteal Phase Tips

August 26, 2022

Ayurveda

explore the blog

Ayurvedic Pregnancy 

How to do a Castor Oil Pack

You'll also love

search the post index

MORE ABOUT ME

I'm an Ayurvedic Wellness Counselor, Yoga Teacher & Personal Trainer specializing in menstrual cycle health and pre/postpartum wellness! 

I'm Andrea - your wellness hype girl

Luteal Phase Tips

What is going on during the luteal phase of your cycle?

  • Occurs on days 17-28 (or your approximate period length) 

  • Progesterone is produced which is the dominant hormone in the 2nd half of cycle.

  • Estrogen has a small second peak in the middle of the luteal phase 

  • After the middle of the luteal phase progesterone, estrogen levels drop and our energy drops. 

  • 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. 

Check out the other phases here

Follicular Phase

Ovulation Phase

Menstrual Phase- Coming Sept. 2nd

luteal phase breathwork

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.

  1. Exhale through your mouth
  2. Inhale through your nose counting to 4
  3. Hold your breath for 7 seconds (skip the hold if that causes anxiety in you)
  4. Make a whooshing exhale through your mouth for 8 seconds.
  5. Repeat at least 4x working up to 8. 

Have you tried this breathwork before, if so how did it go for you? 

luteal phase ayurveda

Ayurvedic approach to Luteal phase

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? 

luteal phase yoga

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:

1️⃣Forward Bends

2️⃣Backbends 

3️⃣Twists

4️⃣Extensions 

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? 

luteal phase tea
Tea Recipes Luteal Phase
Tea Recipes Luteal Phase (1)
Tea Recipes Luteal Phase (2)

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.

luteal phase tips (1)

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!

menstrual cycle

Join the free 5 day coaching program

If you want more menstrual cycle tips from an Ayurvedic & Yogic viewpoint make sure you sign-up for my free 5 day Menstrual Cycle Immersion live coaching program. It runs from September 5th-9th. Learn how to live in sync with your cycle and start reducing your period pains today! 

September 5th-9th, 2022! 

    share this post:

    explore the blog

    Ayurvedic Pregnancy 

    How to do a Castor Oil Pack

    You'll also love

    search the post index

    MORE ABOUT ME

    I'm an Ayurvedic Wellness Counselor, Yoga Teacher & Personal Trainer specializing in menstrual cycle health and pre/postpartum wellness! 

    I'm Andrea - your wellness hype girl

    Read my book

    I'm a mom and wife who specializes in women's hormones helping you heal your period pain, and prepare for perimenopause & find your balance during the menopausal years for the past 15 years. 

    I host a weekly podcast, Peaceful Power Podcast and wrote a cyclical living book in 2021- Divine Body Wisdom. 

    My other interests are playing tennis, watching Golden Girls, and enjoying my morning oatstraw & raspberry leaf infusion! 

    I'm an Ayurvedic counselor, 500 HR Yoga Teacher & Personal Trainer. 

    I'm Andrea — your hype girl & wellness mentor.

    If you love to lift weights but feel something is off in your approach, learn how to workout with your body.

    Learn how to start training with your menstrual cycle! 

    free guide

    easy to use free guide