How to Dance around your Cycle

how to dance around your cycle

If you’re a pole dancer AND have a menstrual cycle, you need to read this! 🩸

So many menstruating humans I know are either mostly unaware of their cycle, or choose to ignore it. Unfortunately we live in a world that hasn’t yet fully learnt to honor the extraordinary processes that happen monthly in the female body and adjust the daily rhythm to it. Luckily most of us also live in a world where are (mostly) entitled to have a free choice. If you have a cycle, it’s a good idea to get to know it, work with it and use it to improve your well-being and overall health.

So how do we dance around our cycle? 🌘 Every phase of our moon has its own unique characteristics and offers a different physical state. Click here to learn how YOU should adjust your pole training to the phases of your cycle.

1 – Menstruation

Your body is directing its energy at releasing blood from your system. You might feel more tired and sore. Now is the time to step back from your training – focus on relaxation, self-care and recovery. During early days of menstruation try to avoid any type of intense physical activity (yes, pole included!) and focus on meditation, light stretches or tin toga to help ease excessive stress and cramps. Doing nothing is also GREAT.

NO POLE on heavy/medium days of bleeding!

NO POLE on heavy/medium days of bleeding!

2 – Follicular phase

Your body’s energy is rising up after your long nourishing rest. Estrogen levels begin to increase quickly in preparation for ovulation, and you might feel more active and creative. Now is the time to gradually come back to your training, whether it be on the pole, flexibility or any other type of intense activity. Keep in mind that after a few days break you might want to start again easy.

Your body’s energy is rising up after your long nourishing rest

3 – Ovulation

Your body’s energy is at its peak! You feel vibrant and strong, and ready to have some fun on the pole. Now is the time to push a bit harder (only and if you feel called to) and take that extra class you’ve been thinking of or try that challenging trick you’ve learned the week(s) before. During ovulation Estrogen is at its highest level, making us feel strong, resilient and full of stamina. you can use this energy to work more on strength related exercises/tricks, or dance to the fullest at a flow class. You might also notice your recovery is quicker and easier.

Your body’s energy is at its peak

4 – Luteal phase

Your cycle is about to complete another round and your uterus is preparing for menstruation. After ovulation, we experience a drop of both estrogen and progesterone, which leads to feeling weaker and having lower energy. You might feel called to slow down on your training and not push as hard as you did the week before. If you suffer drom PMS, exercise can help ease some of the symptoms. Always listen to your instincts and trust the signals from your body.

Work with your body, not against it!

slow down on your training

Always listen to your body and trust its intelligence. Work WITH your body, never against it.

End Notes

Every BODY is different, unique, and marvelous. Always listen and follow your body’s unique cues, adapting your external rhythms to the one that is internal. Multiple factors affect our energy levels, with the menstrual cycle being just one of them (however very important). Honor your present state at any point it might be. It is important to know and become aware of the processes in your body, and try to tune your lifestyle with the changes that take place around the cycle. When we work with the natural flow of our cycle, we are able to reach our bodies’ fullest potential, maximizing both our well-being and our pole-related achievements.

Always listen and follow your body’s unique cues

If you find this topic important and/or interesting please tell me in the comments! I would LOVE to hear your experience of training around your cycle 🥰

If you have a friend with a uterus who you think might benefit with this information please share this post with them 🤗

Happy training and happy cycling! 🖤

Share this post:

Stay in the flow

Stay in the flow

Want some free stuff?

Discover delicious free tutorials, studio news and everything you ever wanted to know about pole-lifestyle. You will receive from us a Pole Love letter once a month. No Spam garantie!


Born in 2000, Mateva is a rising Pole Dancer and Pole Dance instructor originating from Italy/Germany. Pole Dance has become her big love since 2017 and she has been sharing her passion through teaching in Vienna, Bavaria and now finally in Berlin, where she is rocking her best pole dance life.

“Teaching gives me so much joy and inspiration. Since I started with no background in dance or sport, I know that pole dancing is for everyone and anyone. I am here to show you how much fun the learning process can be!”


Maria has recently joined the PFB team as a pole dance instructor and is happy to share her passion with her students.

“I fell in love with movement when I experienced firsthand the mental and physical benefits of working out. In 2017 my passion drove me to start a Fitness and Health Youtube channel, which allowed me to broaden my knowledge through content creation and research. Curiosity kept me learning about new forms of movement until I finally tried Pole Dance in 2018, and I was hooked immediately. Imagine coming from a very repressive, conservative, chauvinistic country and suddenly stepping into a place where nobody is shamed, where sensuality is celebrated, diversity is honored, and also… people are STRONG AF!!! I was in awe!

Since that day, pole dancing has been helping me connect with my body, reject old belief systems and reframe my own ideas of sensuality, sexuality, and freedom.

I got the opportunity to become a teacher in 2021, and I feel blessed to provide that same safe and encouraging space for others to get stronger, shine bright, and enjoy movement.”


Trisha is a professional pole dancer and teacher, originating from Bavaria and since 2022 based in Berlin.

‘’I started my dance journey as a kid taking ballet lessons. My ballet journey lasted roughly 10 years and built the base of my movement as of today. After all those years I got sick of the rigid rules of ballet and wished to explore more. After finding Daria Che on Instagram in 2018 I started taking pole lessons in Munich, where I was based. It started as a hobby but quickly with the love for pole turned into a profession.

Since then I have developed my skills in heels, spinning pole and static flow/ static rotation. I have taken classes with highly skilled trainers such as Estefania Jimenez, Marion Crampe, Lorenza Perrone and of course Daria Che as well. Now I am excited to share my knowledge with my students. I love to focus on details, instead of wild tricks and complicated shapes. I love to keep it playful yet clean and accurate, even with the most basic climbs. Let’s explore and play with the details. I can’t wait to dance with you!’’


Sabrina is a professional dancer, dance teacher and stretching and flexibility instructor. During her dance career she found a personal interest in working on flexibility and body posture. She began teaching stretching classes for dancers and non dancers in 2017 in Argentina and currently continues teaching and dancing in the city of Berlin.

‘’I believe that flexibility is something important for those who do sports, dance or for those who don’t do physical activity as well. Flexibility improves the quality of movement, prevents injuries and contractures. I believe that it is important to work on flexibility in an organic and unforced way. For pole dancers, the elasticity of the body can be a great tool to be able to perform figures and tricks in a fluid and tension-free way.’’

Movement education:

  • Professional dancer and classical dance teacher (School of Classical Dance from La Plata Argentina)
  • Stretching course by biomechanics method in Gurquel Alfred Institute (Buenos Aires, Argentina)
  • Stretching Instructor (AMAIP/ Asociación Mutual Argentina de Instructores y Profesores)


Rosa Lisa Groll is a dancer and circus artist from Stuttgart based in Berlin. Already at a young age she started to take dance lessons and joined a youth circus to train various disciplines.

After one year abroad in America where she worked as a circus artist on the trapeze and the handstand art she came to Berlin to make an education as a dancer. Ever since she also has been going to the circus school „International Varieté of Arts“ in Kreuzberg. Besides she has been booked and working in the circus feld as a contortionist and trapeze artist in various shows and events.

I came to poleflow a year ago and am happy to be part of the team to work on flexibility and other cool tricks with you!


Amissa is a mover, performer and monkey at heart. They lived their early human-years always dancing and playing in youth theater groups.

Amissa’s love for pole dancing started when they just arrived in Berlin. After just the first class they were immediately in love. Now, they realize it has meant a lot more than just finding an amazing hobby. It also made them find their way back to dancing, performing, creating. It opened doors to a new world, such as the world of aerial arts and circus arts in general. Amissa is very driven to live their life exploring movement in its broadest sense. They are always eager to learn more and more!

As a teacher, Amissa is passionate to pass on what has brought them so much joy. Every class, the students should feel good about themselves. Creating a safe(r) and wholesome space is much more important than pushing students to do difficult tricks!

Movement education:

  • Certified Advanced Pole
  • Dance Instructor by Le Chat Noir
  • Basis Program at Motion*s Berlin (ongoing)


Sarah has been teaching Pole Dance since 2014. She just recently moved from Würzburg to Berlin and is super excited to share her love for Freestyles, Sensual Flows and Trick Technique with you. She joined Pole Flow in October 2021 and loves the studios focus on the sensual, sex-positive and community-building aspect of Pole.

Sarah is fascinated by freestyles, movement research and flows. She has been teaching Pole Dance since 2014 and loves how the sensual aspect of Pole empowers the students, brings them back into their bodies and also allows them to process emotions.

“Pole Dance changed me. It helped me to feel more at home in my body and to reconnect to my femininity and sensuality, made me become more confident and connected me to a beautiful community. Seeing these changes happen to my students fills my heart with so much joy and gratitude.”

Movement education:

  • XPert Level 1 & 2
  • Xpert Children
  • Elevated Flexibility
  • Spin City Flexibility
  • Freestyle Intensive with
  • Tracee Kafer
  • Fluent Body (on going)