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00:00:00 Hi and welcome to your days 4 and 6 of menstruation phase. Let's get started in butterfly pose. So bring the soles of your feet together in front of you and here I want you to start easing into the pose first so you can flutter your legs like a butterfly. You can imagine this beautiful matow in front of you with beautiful butterflies like the spring so this is matow in front of you with beautiful butterflies like the spring so this is the preparation for the next phase, the spring phase of your cycle so you can
00:00:36 start to connect to the fertility of that phase where your body is preparing for the release of the egg. So if you can connect to that energy from the late menstruation phase you can make that even more effective. So from here we're menstruation phase you can make that even more effective. So from here we're gonna switch into bashivotanasana so you're going to extend both legs in front of you and you're gonna keep your legs strong, your feet are flexed. You 're
00:01:15 gonna inhale lift the arms up, lengthen the spine and as you exhale you're going to bring your torso down towards your legs and notice how I'm not forcing myself down. You're really just easing into the pose here so maybe close your myself down. You're really just easing into the pose here so maybe close your eyes, connect to your breath, connect to that beautiful imagery of spring to come and the butterflies, the colors as you gently let your body become really heavy towards your legs.
00:02:08 Taking a few deep even breaths here. And gently start to move back up and then we're going to sit on the cross in the cross-legged position. We're gonna do a few rounds of cat cow so bring your cross-legged position. We're gonna do a few rounds of cat cow so bring your hands to your knees, inhale lift the chest up, lift the chin up and as you exhale round the spine. I'm going to turn to the side so you can see the movement.
00:02:46 Inhale lift the chest, lift the heart, shoulder blades together, exhale round the spine, into chest and you can continue in your own rhythm, your own breath for spine, into chest and you can continue in your own rhythm, your own breath for a few rounds. Even if you like you can do a few rounds of circles, maybe releasing any tension in your body that you might be feeling from some cramping and you
00:03:18 're just changing the cross of the legs or you continue to either cat cow or doing circles with your torso. circles with your torso. And gently come back to stillness. We're going to move on to the next pose which is wide-legged, forward fold. So please bring your legs as wide as it feels comfortable for you. Don't worry about making it look a certain way and flex
00:03:54 comfortable for you. Don't worry about making it look a certain way and flex the feet so the toes are towards your shins and from here I want you to bring your fingertips in front of you and ease your way into the pose. So just moving from side to side. Before even thinking about getting the chest down into the floor just move from side to side really softly. And then from here if you like you can slowly bring yourself all the way down And then from here if you like you can slowly bring yourself all the way down
00:04:36 or you can use the help of props and you can use as many props. You go as high as you possibly can with your props. Just bring them in front of you and you can slowly with the aid of the props fold over your legs. Maybe you would like to bring your head down and allow the inner thighs to open and release. Keep your
