Follicular Yoga Sequence – Post Menstruation (Part Two)

Following on from last week’s Part One of my Follicular Phase (Post Menstruation) blog, we carry on with the poses for this phase.

To recap: The Follicular phase starts post menstruation cycle, leading up to ovulation. This phase benefits most from postures that support the ovaries to release high quality eggs. This phase also benefits from poses that encourage the development of a thick endometrial lining. We use poses that stimulate the ovaries, improve blood flow to the uterus, calm the nervous system and improve overall health and well being.

Following on from the Warrior II pose in the previous blog, we move onto Pigeon Pose:

Pigeon Pose

  • Breathe into the area of the hips, feel your body soften as you open up through the belly and you begin to increase circulation in the pelvic area
  • Stay here for 2-5 minutes
  • Breathe through the intensity, return to downward dog
  • Repeat sequence to other side


  • Focus on bringing your energy down towards the pelvis to charge the base chakra
  • Hold the pose whilst you start to feel grounded to the earth
  • Hold for 30 seconds and work your way up to longer holds
  • Hold 5-30 seconds, release, the repeat twice

Badakonasana / Butterfly

  • Absorb the benefits of this pose as it stimulates the ovaries,
  • Open up the hips and increase the circulation to the pelvic area
  • Hold for 3-5 minutes

Bridge Pose

  • Bridge pose stimulates your immune and endocrine systems.
  • This pose improves blood circulation, calms the nervous system and stimulates the thyroid glands and abdominal organs
  • Hold 5-30 seconds, release, the repeat twice

Lower back release

  • Keep the knees as above in Bridge Pose, but take the feet as wide as your mat
  • Let the knees fall inward take 5-10 breaths
  • This brings release to the lower back and aids alignment in the pelvic area
  • Move knees from one side to the other

Reclined twist

  • Drop both knees to the right
  • Use leg closest to the mat to ground upper leg
  • Breathe through the pose and hold for 10 breaths
  • Repeat 4- 10 times

Viparidi Karani

  • This pose is wonderfully nourishing for own wellbeing and for your reproductive area
  • Add an eye pillow for extra relaxation or do this pose while watching tv
  • Stay here for 3 – 15 minutes


  • Feel your womb radiant and receptive
  • Connect with the feminine energy within

Closing Meditation
Come to sit comfortably or stay lying down on your mat. Place your left hand on your heart and right hand on your belly. Return to the awareness of love and warmth, flowing from your heart down to your womb.

Closing Chant:
Say ‘Om’ once: Acknowledge the universe within and without and set your fertility intentions.

With Love, Light and blessings
Leigh Journey OM

Feel free to contact me any time on, I would love to hear from you.