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00:00:00 Hi and welcome to days 18 to 21 of your menstrual cycle. We are already in the luteal face and we're going to move with the energy of this face. So to start, please roll your shoulders up and down the back three times, maybe releasing any tension that you feel there. Move the other way three times again. Come back to center, inhale, lift your arms out your arms out
00:00:30 and all the way up, grow super tall. Exhale, one arm to the side and lean over it. Bring your elbow in and smile at your heart to the sky. Coming back to center, exhale, let's move to the other side, hand down, reach up and over, keep your sits bones rounded, exhale back to center and let's do the same thing twice more each side. Exhale back to center, reach, grow tall and same thing twice more each side. Exhale back to center, reach, grow tall and
00:01:07 lean over. Back to center, last one. Exhale, come back to center, reach all the way up towards the sky towards the sky and then slowly as you exhale, bring your hands together in front of your heart , very slow. Now let's move on to all fours, please. Bring your hands and knees to the mat. We're going to do a few rounds of cat cow. So inhale, lift the tailbone, lift
00:01:52 the chin up, exhale, round your spine, press your mat away from you. Inhale, lift everything exhale, round your spine, press your mat away from you. Inhale, lift everything up, exhale, round. Just keep moving in your own breath, your own rhythm. Maybe you would like to move slower, maybe you like to move faster. Just go with your own flow for a few more rounds.
00:02:28 As you exhale, you press the mat away from you and as you inhale, you press the As you exhale, you press the mat away from you and as you inhale, you press the mat back, shoulders away from your ears. Two more. Now come back to center to the neutral position in all fours. With your next inhale, you're going to lift the left arm all the way up. Exhale, bring that left shoulder all the to lift the left arm all the way up. Exhale, bring that left shoulder all the
00:03:02 way down to the mat. Inhale, press yourself all the way up again. Exhale, bring that arm under and your shoulder to the floor. Two more like that. Inhale, exhale. Last one, inhale. Exhale all the way down to the floor. For me, here's stay and keep pressing Exhale all the way down to the floor. For me, here's stay and keep pressing with the right hand down and up as you twist and allow the back of your body to open.
00:03:42 Puff up the place where you're upper back with your breath. On your next inhale, come back to that all-force position. We're going to go straight into the other side. So inhale, lift the arm up. Exhale, come all the way down. Inhale other side. So inhale, lift the arm up. Exhale, come all the way down. Inhale up. Exhale down. You can continue to more like that as if you're moving through hot chocolate.
00:04:17 You can move very slow. Last one. And exhale, bring your shoulder down. Keep pressing the hand so that you're feeling a nice twist and opening your back body. And this is considered a high hormone phase. The body is not able to cope with stressors the way it did in the other phases. So this is the time to slow down as much as you can. Inhale, come back to center.
