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Understanding the Phases of the Menstrual Cycle and Period Cramps During the Third Trimester

Author : calmnest yoga | Published On : 28 Oct 2026

 

Women experience different physical and hormonal changes throughout their lives, from monthly menstrual cycles to the various stages of pregnancy. Understanding these changes can help women recognize common symptoms, make informed health decisions, and adopt healthy habits that support their overall well-being.

The phases of the menstrual cycle explain how hormones regulate menstruation, ovulation, and the preparation of the uterus for a possible pregnancy. During pregnancy, however, the body undergoes different changes, and symptoms such as cramping need to be understood in the context of pregnancy rather than menstruation.

Gentle movement, relaxation techniques, adequate rest, and appropriate professional guidance can support comfort during pregnancy. With resources and expert-guided practices from CalmNest Yoga, women can also explore safe ways to maintain physical and emotional well-being throughout their pregnancy journey.

Understanding the Phases of the Menstrual Cycle

The menstrual cycle is a natural process controlled by hormonal changes in the body. Although a 28-day cycle is often used as an example, cycle length varies from person to person. Understanding each stage helps women become more familiar with their menstrual health.

The four main phases are the menstrual phase, follicular phase, ovulation, and luteal phase.

1. Menstrual Phase

The menstrual phase begins on the first day of a period. During this stage, the uterus sheds its lining, resulting in menstrual bleeding. Some women experience cramps, fatigue, lower back discomfort, or mood changes.

Rest, hydration, balanced meals, and gentle physical activity may help manage common menstrual discomfort. Women experiencing severe pain or unusually heavy bleeding should consult a qualified healthcare professional.

2. Follicular Phase

The follicular phase begins on the first day of menstruation and continues until ovulation. During this period, follicle-stimulating hormone helps ovarian follicles develop, while the uterine lining gradually builds up again.

Energy levels and symptoms can differ from one person to another. Paying attention to changes in sleep, mood, and physical comfort can help women understand their individual cycle patterns.

3. Ovulation

Ovulation occurs when an ovary releases an egg. In a typical 28-day cycle, it often occurs around day 14, but the exact timing varies.

Some women notice mild pelvic discomfort, changes in cervical mucus, or a slight increase in body temperature around ovulation. Tracking menstrual dates and symptoms can help identify personal patterns, although cycle tracking alone is not a reliable contraceptive method.

4. Luteal Phase

After ovulation, progesterone levels rise to help prepare the uterine lining for a possible pregnancy. If pregnancy does not occur, hormone levels fall and another menstrual period begins.

Premenstrual symptoms may include bloating, breast tenderness, irritability, or cramps. Understanding these changes can help women distinguish their usual menstrual symptoms from new or unusual pain.

For a more detailed explanation, read this guide to the phases of the menstrual cycle.

What Causes Period-Like Cramps During the Third Trimester?

The third trimester generally covers weeks 28 through 40 of pregnancy. During this stage, the uterus grows significantly, the baby continues developing, and the body prepares for childbirth.

Some pregnant women experience cramps that feel similar to period pain. However, period-like cramps during the third trimester are not menstrual cramps, because menstruation does not normally occur during pregnancy.

Possible causes include:

  • Growing uterus and stretching ligaments: Changes in the uterus and supporting tissues may cause discomfort.

  • Braxton Hicks contractions: These practice contractions often feel like tightening of the abdomen and may be irregular.

  • Gas or constipation: Hormonal changes and pressure on the digestive system can contribute to abdominal discomfort.

  • Pelvic pressure: The baby's position and increasing weight can create pressure around the pelvis.

  • Labour contractions: Regular, increasingly strong contractions may indicate that labour is beginning, including preterm labour before 37 weeks.

The cause cannot always be determined from the sensation alone. Persistent, severe, or recurring cramps should be assessed by a healthcare professional.

For more information about possible causes and when to seek care, explore this article on period cramps during pregnancy.

When Should You Seek Medical Attention?

Although some abdominal discomfort can occur during pregnancy, it is important not to assume that all cramps are harmless.

Contact your maternity care provider promptly if you experience persistent or worsening cramps, regular uterine tightening, or new pelvic pressure. Seek urgent medical assessment for severe pain, vaginal bleeding, fluid leaking from the vagina, reduced fetal movement, fever, or other concerning symptoms.

If you are less than 37 weeks pregnant and experience regular contractions or period-like cramps, contact your maternity care provider immediately. Do not rely on yoga, stretching, or relaxation exercises to manage symptoms that could indicate a pregnancy complication.

A qualified healthcare professional can assess your symptoms and advise you about appropriate next steps.

Can Gentle Yoga Support Comfort During Pregnancy?

Pregnancy can bring physical discomfort, changes in sleep, emotional stress, and concerns about childbirth. For women whose pregnancies are uncomplicated and who have medical clearance to exercise, appropriately adapted prenatal yoga may support relaxation, mobility, body awareness, and general well-being.

However, yoga is not a treatment for unexplained abdominal cramps, preterm labour, or other pregnancy complications.

Some practices that may be included in a suitably adapted prenatal yoga routine are:

  • Gentle breathing: Comfortable breathing exercises may encourage relaxation and help manage everyday stress.

  • Supported movements: Pregnancy-appropriate movements may help maintain mobility without excessive strain.

  • Relaxation techniques: Guided relaxation can provide an opportunity to rest and focus on emotional well-being.

  • Mindful body awareness: Learning to notice changes in comfort can help women recognize when to stop an activity and seek professional advice.

Exercises should be adapted to the individual's pregnancy stage, medical history, and comfort level. Avoid movements that cause pain, dizziness, breathlessness, or abdominal discomfort, and follow your healthcare professional's guidance.

Exploring Pregnancy Yoga Classes Online

For women who prefer practising at home, pregnancy yoga classes online can provide a convenient way to explore guided movement and relaxation. Online sessions may be particularly useful for those with busy schedules or limited access to in-person classes.

When choosing a programme, look for qualified prenatal yoga instruction, pregnancy-specific modifications, clear safety guidance, and opportunities to ask questions. A suitable programme should respect individual comfort levels and never encourage participants to push through pain or concerning symptoms.

CalmNest Yoga offers pregnancy-focused practices designed around gentle movement, breathing, relaxation, and preparation for childbirth. You can explore the available pregnancy yoga classes online to learn more about its prenatal yoga services.

Before starting a new exercise routine, consult your healthcare professional, particularly if you have pregnancy-related complications, bleeding, persistent cramps, or restrictions on physical activity.

How CalmNest Yoga Supports Pregnancy Wellness

CalmNest Yoga is a yoga and wellness platform focused on supporting women through pregnancy with gentle, expert-guided practices. Its prenatal yoga offerings focus on breathing and relaxation, labour preparation, and Garbha Sanskara sessions.

The aim is to help expectant mothers explore mindful movement and relaxation in a way that complements appropriate prenatal healthcare. Every pregnancy is different, so exercise choices should be guided by individual needs and medical recommendations.

Women interested in learning more about the platform can visit the CalmNest Yoga website to explore its wellness resources and available services.

For information about suitable sessions or programme details, you can contact CalmNest Yoga directly.

Conclusion

Understanding the phases of the menstrual cycle helps women become more familiar with hormonal changes and common menstrual symptoms. During pregnancy, however, period-like cramps—particularly in the third trimester—require a different approach because they may have several causes, including contractions or the onset of labour.

Recognizing warning signs, communicating with a healthcare professional, and following appropriate pregnancy guidance are essential for maternal well-being. For women who have been cleared to exercise, gentle prenatal yoga may complement their wellness routine by supporting relaxation, mobility, and preparation for childbirth.

CalmNest Yoga provides an opportunity to explore pregnancy-focused movement and relaxation through guided prenatal practices. By combining informed healthcare decisions with suitable wellness habits, expectant mothers can make choices that support their individual needs throughout pregnancy.


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