01 / Menstrual
Stretching Mat Pilates
Slow, restorative stretching that releases tension and makes space for rest. Expect mindful breathwork, gentle mobility, and supported stretches that let you move softly while staying connected to your body.
The four phases
02 / Follicular
Dynamic Mat Pilates
Fresh, energizing flows that build strength as your energy begins to rise. These classes bring more pace and variety, with dynamic sequences that challenge your core, balance, and coordination.
03 / Ovulatory
Sensual Mat Pilates
Fluid, expressive movement that celebrates confidence and connection. Flowing transitions, hip and spine mobility, and graceful sequences invite you to move with ease and self-expression.
04 / Luteal
Rhythmic Mat Pilates
Steady, rhythmic sequences that gradually soften into slow, inward-focused movement. Early in this phase, repetitive patterns build grounded strength; as the phase continues, classes become slower and more reflective.
These are gentle movement suggestions, not strict exercise prescriptions. Every body and every cycle is different, so always choose the practice that feels right for you.
How to practice the method
Start where you are.
If you track your cycle, begin with the phase you are in. If you do not, choose the class that matches how you feel.
Listen first.
Your energy, comfort, and mood matter more than any calendar. Switch styles whenever you need to.
Move with intention.
Each class is an invitation to slow down, breathe, and notice your body, not a performance to complete.
Who the method is for
The Luteal Method is designed for women at every stage of their Pilates journey. You do not need to have a regular cycle, track your cycle, or have prior Pilates experience to practice. If you are pregnant, postpartum, managing an injury, or living with a medical condition, please consult a qualified healthcare provider before beginning a new exercise program.
Begin your practice
Explore classes for every phase in the Pilates Library, or book a private session for one-to-one guidance tailored to your body and goals.