My body knows how to move.
Dance is prayer. Movement is medicine.
I shake loose what no longer serves.
I spiral into wisdom. I sway into truth.
Every cycle phase has its own rhythm.
Copy this invocation in your own handwriting to activate embodied movement practice.
Track how you want to move across different cycle phases. Honor what your body calls for.
| Cycle Phase | Energy Level | Types of Movement I Crave | What Feels Good |
|---|---|---|---|
| Menstrual Days 1-7 |
e.g., yin yoga, gentle stretching | ||
| Follicular Days 8-14 |
e.g., cardio, dance, running | ||
| Ovulatory Days 15-18 |
e.g., HIIT, power yoga, intense | ||
| Luteal Days 19-28 |
e.g., walking, pilates, strength |
Menstrual: Rest, restorative yoga, gentle walks, stretching
Follicular: High energy, cardio, dance, new routines
Ovulatory: Peak performance, HIIT, intense workouts
Luteal: Grounding, strength training, slower pace
What's my earliest memory of dancing or moving freely? When did I stop? What would it take to reclaim that freedom?
How does movement change across my cycle? When do I feel strong, graceful, clumsy, powerful? What does my body teach me?
If my womb could choreograph a dance, what would it look like? What story would it tell through movement?
Design and practice dance rituals that honor your body's changing energy.
Energy: Inward, grounded, slow
Movement style:
Floor work, spirals
Undulating, melting
Serpentine, yielding
Your practice:
Energy: Playful, light, exploratory
Movement style:
Quick, light, bouncy
Experimental, joyful
Expansive, free
Your practice:
Energy: Radiant, powerful, magnetic
Movement style:
Strong, fierce, bold
Big movements, jumps
Expressive, wild
Your practice:
Energy: Grounded, emotional, deep
Movement style:
Earthy, rooted, stable
Emotional release
Slow, deliberate
Your practice:
Learn to dance without choreography, letting your body lead.
| Element | Description | Your Experience |
|---|---|---|
| Set the Space | Privacy, good music, no judgment zone | |
| Ground & Connect | Feel feet on earth, tune into body | |
| Start Small | Tiny movements, breath, swaying | |
| Let Go | No right way, follow impulses | |
| Build Energy | Let movement grow, get wild if called | |
| Release | Shake, scream, cry, laugh—allow | |
| Integrate | Slow down, return to stillness |
No talking during the dance—stay in your body
Eyes closed or soft gaze—reduce self-consciousness
Dance for yourself—not for anyone watching
Honor your edges—stop when you need to
Trust the process—awkward becomes freedom
Combine movement with meditation for deeper body connection.
| Practice | How To | Benefits | Your Notes |
|---|---|---|---|
| Walking Meditation | Slow, mindful steps with breath | Grounding, clarity | |
| Qigong Flow | Gentle energy cultivation movements | Energy balance, calm | |
| 5 Rhythms | Flow-Staccato-Chaos-Lyrical-Stillness | Emotional release | |
| Shaking Practice | Full body tremoring/shaking | Nervous system reset | |
| Spiral Dance | Circular, spiral movements | Womb connection |
Document one movement meditation practice:
Practice chosen:
How it felt:
What shifted:
Complete these practices to embody your cycle through dance and movement.
Create a sacred dance as an offering to your womb, your cycle, or your ancestors:
Intention for this dance:
Music chosen:
What happened during the dance:
How has movement practice changed my relationship with my cycle? What did I discover about my body in motion?
What surprised me most about dancing through my cycle? Which phase feels most free? Most challenging?
How will I continue embodied movement practice? What barriers exist and how can I overcome them?
My body knows how to move.
Dance is prayer. Movement is medicine.
I shake loose what no longer serves.
I spiral into wisdom. I sway into truth.
Every cycle phase has its own rhythm.