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00:00:00 Hello and welcome to stay 7 and 10 of your menstrual cycle. So we're moving on to the follicular phase of your cycle. Let's get started. Let's come into an all-force position. So your hands are underneath your shoulders, your knees are underneath your hips. And we're going to do a few rounds of cat cow. So we're going to inhale, lift the chin, lift the tailbone high.
00:00:26 And as you exhale, just round the spine, shoulder blades separate. And as you exhale, just round the spine, shoulder blades separate. Inhale, lift everything up, arching the spine. Exhale, round the spine. So from here, I want you to move in your own rhythm, your own breath. As you start to connect to your body, to how you're feeling today, to how your body wants you to move today. Last two, inhaling.
00:00:56 Last two, inhaling. And exhaling, pressing the mat away from you. From here, let's come to an all-force position again. And we're going to bring the right foot to the outside of our right hand. In a mini lunge position. Inhale, bring yourself up, bring your hands to the front thigh. Inhale, bring yourself up, bring your hands to the front thigh. And exhale, just drop the hips down towards the floor.
00:01:38 Inhale, lift both arms up and reach, lengthen the spine. As you exhale, bring the left arm in front of you and twist as you open up to the right side. Inhale, bring the left hand by your front right foot. And then reach and open up towards the right side. And then reach and open up towards the right side. Right arm is straight and lengthening. Inhale, reach, reach, reach.
00:02:16 Exhale, circle the right arm back and down to the floor and frame the front foot. From here, step back with the right. And let's bring the left foot forward into that mini lunge. And let's bring the left foot forward into that mini lunge. Inhale, come up. Exhale, sink the hips down onto the floor. Level in square the hips.
00:02:42 As you inhale, both arms up, lengthen. And as you exhale, twist to the left side this time. Allow the hips to drop down. Reach with both arms away from your body. Reach with both arms away from your body. And then gently, bring the right hand by the front foot. Reach with the left arm up. Keep pressing the right hand onto the floor as you reach your shoulders
00:03:16 soften down the back away from the ears. And then slowly circle the top arm all the way around and frame the front foot with your hands. with your hands. Now slowly bring the left foot back into that all-force position. Bring your toes to the floor and gently sit on your heels. From here, we're moving on to bridge pose. So come to your back and place your head on the floor.
00:03:58 Now bring your feet close to you. Now bring your feet close to you. Stamp the sacrum, the lower back into the floor. Press your arms onto the floor. As you inhale, you're going to lift the hip high. And slowly exhale, bring it back down. We're going to do two more. And the third one, we're going to hold.
00:04:27 So inhale, lift the hips high. So inhale, lift the hips high. Open the front body, open the heart, shoulders together. Shoulder blades together, I should say exhale down. On your next inhale, we're going to hold, lift the hips, feeling the openness of the front of the body, pressing the feet down. You can even press the feet down and press your feet away from your body. As if you're trying to stretch the mat with your feet.
