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dauert 3 Minuten00:00:00 Hi, welcome back. Today we're tuning into the ovulation phase of your menstrual cycle, the time when your body is buzzing with energy and openness. Think of this as the summer of your cycle when hormones like estrogen and luteinizing hormone are at their peak, getting your body ready for ovulation. You might be feeling more vibrant, more social and ready
00:00:24 to shine. This practice will feel luscious and full of flow, helping you soften to shine. This practice will feel luscious and full of flow, helping you soften into the abundance of this phase. Your body is naturally geared toward connection and creativity right now as the ovaries release a mature egg. We'll focus on poses that will boost circulation, stimulate the reproductive organs and open the heart, supporting your fertility
00:00:49 and helping you feel grounded and vibrant. This phase lines up with the full moon when everything feels bright and alive. So grab a blanket, a block and a bolster and if you feels bright and alive. So grab a blanket, a block and a bolster and if you have an eye pillow, even better for that final relaxation. Let's dive into this beautiful energy and
00:01:08 celebrate the potential of this powerful time in your menstrual cycle. So let's get started sitting on a block or just sitting cross-legged on the floor. From here we're going to start with a short visualization and meditation. So if you feel comfortable please close your eyes or just find a point in front of you to hold a steady please close your eyes or just find a point in front of you to hold a steady gaze. As you
00:01:35 close your eyes start to focus your attention into your pelvis, into your lower belly. Notice any sensation, any texture, maybe even colors that you feel or see. And then take your attention into your breathing as you sink your hips down and lift and lengthen the spine into your breathing as you sink your hips down and lift and lengthen the spine up towards the sky. Notice how the breath flows in easily and releases out easily and
00:02:27 softly. And then for the next few breaths take your attention into your emotional stage or your for the next few breaths take your attention into your emotional stage or your inner landscape. Taking a moment to notice and welcome any sensations, any frustrations or joys that are happening today for you. Making an internal note that all that's happening for happening today for you. Making an internal note that all that's happening for
00:03:03 you is welcome in this practice today. And gently we're going to place the left hand over the heart, the right hand over your lower belly. And with each inhale puffing up and feeling and feeling up your lungs with air. And when you cannot feel the lungs with air you're going to let
00:03:38 that expand into your belly. And as you exhale you're going to feel the belly coming in, releasing the air, your heart releases the air. Continue with your own breath, your own rhythm, feeling your chest and your lower belly with air, just like you're rhythm, feeling your chest and your lower belly with air, just like you're feeling the moon with its shine, the full moon. Imagine that you're feeling in a full moon
00:04:18 inside of you. Taking a moment to notice the connection between your womb and your heart, Taking a moment to notice the connection between your womb and your heart, sending all the love from your heart to your womb. Imagine it as this beautiful warm place, the first home of your baby. So by now we are expecting the egg to come out of its shell into
00:04:51 of your baby. So by now we are expecting the egg to come out of its shell into the fallopian tube. So you can imagine as if you were preparing a party in your house, as if you were making everything pretty and beautiful and warm. So feel it with light to receive this egg. Or if this doesn't resonate with you, you can just imagine a beautiful seed Or if this doesn't resonate with you, you can just imagine a beautiful seed
00:05:34 glowing with light inside your womb. And when you're ready you're going to take both hands together in front of the heart and slowly you're going to bow down and blink open your eyes very slowly. Welcome back. Now you can release the block if you had one. And we're slowly. Welcome back. Now you can release the block if you had one. And we're going to
00:06:10 start with seated cat cows. And I'm going to turn to the side, you don't have to. You are going to sit as you were before, bring your hands to your knees and you're going to inhale. You're going to shine the heart up, lengthen the spine, look up, exhale round the spine, allow the shoulder blades to separate down your back and you're the spine, allow the shoulder blades to separate down your back and you're
00:06:33 going to come into your booty. Inhale, lift and open the chest, shoulder blades, kiss down your back and then exhale round. Just a few more just like that inhaling and exhaling. Two more, exhale round. Just a few more just like that inhaling and exhaling. Two more, you can start slow. Just feeling your body, feeling how your body is feeling, connecting to how she
00:07:08 wants you to move today. Then come to center and from here you're going to reach both arms out and all the way up, palm stretch, exhale release the left hand down and reach and lean to the right. Sorry, the left. Inhale, come back to center. Let's move and lean to the right. Sorry, the left. Inhale, come back to center. Let's move to the other side, straight away. Inhale, reach, exhale back to center. Let's go to the
00:07:46 first side and lean. Come back to center, reach and inhale, exhale other side. One more, each side, come each side, come back up, exhale. Breathe into your side body here, exhale center, inhale, reach , grow tall, lengthen the spine, exhale, last side. Coming back to center, this time we're going
00:08:25 to twist. So one hand to your knee, the other hand goes to your back. Press to twist. So one hand to your knee, the other hand goes to your back. Press your fingertips down the floor, the mat and lengthen the spine up. Inhaling, softening and twisting as you exhale. Stay here for another breath. Come back to center, reach both arms up, exhale, twist to the other side. Inhale, lengthen the spine, find softness and exhale echo.
00:08:57 Inhale, lengthen the spine, find softness and exhale echo. Come back to center, bring both hands to your knees and now we're just going to draw circles. Imagine that you're drawing a full moon with your head. You can just picture this beautiful moon in the sky with its beautiful light. You can just picture this beautiful moon in the sky with its beautiful light. Let's go the other way. Releasing the hips, the pelvis as we mobilize all these joints here.
00:09:48 You can let go of the head if this feels good, just releasing into your body, softening into your body. However, feels best for you today. softening into your body. However, feels best for you today. Then coming back to center, coming back to neutral, we're going to go straight away to Tadasana Mountain Pose. So we're going to come to the front of your mat and stand up. And from here, I want you to feel the four corners of your feet in the ground.
00:10:28 Imagine that you're creating roots into the earth, connecting to that rich Imagine that you're creating roots into the earth, connecting to that rich fertile soil of the earth as you stand up. And on your next inhale, we're going to reach your arms out and all the way up. Look up, palm stretch, exhale, bring the hands down to the heart, back to the heart in prayer. Two more inhale, reach, grow tall, exhale, bring both hands down to the heart.
00:10:53 Two more inhale, reach, grow tall, exhale, bring both hands down to the heart. Last one, inhale, reach, grow super tall, lengthen, exhale, slowly bring the hands down to the heart. On your next inhale, reach your arms again, open the heart, exhale, fold over your legs. You can soften the knees as you go down. Let your head drop, bring the weight of your body towards your toes more. From here, you can stay just as you are if you like to pose or you
00:11:28 toes more. From here, you can stay just as you are if you like to pose or you can experiment by bringing your hands behind your back, clasping the fingers and slowly roll the shoulders up, back and down away from your ears. And from there, straight arms up. And then like a waterfall, imagine a big waterfall from your hips down all the And then like a waterfall, imagine a big waterfall from your hips down all the way to the earth.
00:12:05 Imagine that your upper body is this beautiful, luscious, abundant waterfall, dripping down. Open the heart, shoulders away from the ears. Breathe into the center of your heart. On your next inhale, you're going to release the hands, bring your hands by On your next inhale, you're going to release the hands, bring your hands by your shins. You're going to come to a halfway position with a straight back, exhale, bring
00:12:42 both hands to the floor and you're going to step all the way back with the right leg. Now from here, lower the back knee to the floor. Inhale, bring both arms up, reach, exhale, you can lower the hips you can lower the hips down. From here, you're going to bring the right hand to the floor in front of you.
00:13:09 And you're going to open up circling the arm all the way back and then up full moon. Draw three big circles. As you exhale down, inhale up, exhale down. This time you're going to inhale up, come up, both arms in T exhale down. This time you're going to inhale up, come up, both arms in T position, bring the back hand to the back leg and you're going to inhale, flip the front
00:13:49 palm open, lift and reach up and then lean back. One breath. On your next exhale, you're going to bring both hands back down. On your next exhale, you're going to bring both hands back down. Step back with the front leg coming to an all-force position. From here, you're going to lift the chin, lift the tailbone high, exhale, round your back, drop the head. Inhale, come into a tabletop position. exhale, round your back, drop the head. Inhale, come into a tabletop position.
00:14:31 Slide your hands forward just a little bit. Tuck the toes behind you. Exhale, lift the hips up and then back into downward facing dog. From here, you can battle the feet, releasing one, heal down and then the other . And then if you like, you can find stillness here for just a breath. And then if you like, you can find stillness here for just a breath. Press the mat away from you, sink the heels down, lift the tailbone towards the sky.
00:15:16 On your next inhale, you're going to lift the right leg up and back, exhale, step in between your hands. Lower the back knee down and come up just like we did on the other side. Lower the back knee down and come up just like we did on the other side. Lift the arms up, reach, grow tall. As you exhale, sink down, sink your hips down. On your next inhale, reach again. Exhale, bring the left hand by your front foot.
00:15:53 And now lengthen and reach the right arm back. And as if you're drawing a big And now lengthen and reach the right arm back. And as if you're drawing a big beautiful full moon, just circle the arm around, linking it to your breath, inhaling and exhaling. Last one. This time as you inhale, come up. And then from here, you're going to bring the back hand to the back leg. And then from here, you're going to bring the back hand to the back leg.
00:16:34 Flip the front palm open and lean back. Deep breath here. Exhale, come back and frame the front foot. This time, removing forward. So, bring the weight of your body forwards and step to the front of your mat. Exhale, release the head and drop. to the front of your mat. Exhale, release the head and drop. Utana, Sana. On your next inhale, bring the hands by your shins. Lift only halfway.
00:17:12 Exhale, fold again. Inhale, let's come all the way up. Stand up. Press your feet down as you lift and reach up. Exhale, bring your hands to your heart. Beautiful, well done. Exhale, bring your hands to your heart. Beautiful, well done. Now from here, we're going to move into hip circles. So come to the center of your mat. And you can stand hip distance apart. Bring your hands by your hips.
00:17:47 Let's draw big circles here. Again, we're moving with this intention of connecting with the full moon with the lusciousness of this moment in your menstrual cycle. full moon with the lusciousness of this moment in your menstrual cycle. So that's why we're drawing so many circles with our bodies. Let's move to the other side, connecting to the peak of the hormones, the peak of what our bodies are reaching for really, which is ovulation.
00:18:29 So just connecting to that powerful energy. So just connecting to that powerful energy. Then come back to center, find stillness. And from here, I want you to separate your feet a little more, like wider than your hip distance. Your toes are out, your heels are in, and you're going to slowly, steady, bring your hands together in front of your heart in prayer
00:18:59 pose. Release and soften the shoulders, soften your jaw and sink down to God, I pose. Release and soften the shoulders, soften your jaw and sink down to God, I suppose. Now bring your knees out and back. And as you inhale, sink deeper, if you can. Exhale, come up, expand in lengthen the arms and your entire body. Two more like that. Inhale, come down into God, I suppose. Inhale, come down into God, I suppose.
00:19:31 Exhale, come up, lengthen, stretch. Inhale, come to God, I suppose. Exhale, stretch. Last time we're going to hold in God, I suppose. Opening and widening the hips to the pelvis, if you can, if it feels good, you can sink down even further. to the pelvis, if you can, if it feels good, you can sink down even further. Last breath here and then come all the way up, reach, reach, reach, lengthen. And then exhale, bring both arms down by your sides. Now toes, front toes, front of your mat. In my case, this is my left leg. If I
00:20:25 Now toes, front toes, front of your mat. In my case, this is my left leg. If I hope this is your case too. So we're turning the toes towards the front of the mat. The back toes are going to come into like a 45 degree, more or less. So just bringing them in on the longer side of your mat. And then we're going to come into warrior two. So bend the front knee, extend back through the
00:20:59 back through the back leg, press the outer edge of your back foot onto the floor. The front knee is aligned with your big toe. And then reach with both arms away from your body. You can sink deeper. I can bring a smile to your face. Take a deep breath here. I can bring a smile to your face. Take a deep breath here. Exhale, straight front leg, hinge at the hips. And then slowly bring your hand down
00:21:41 to the front leg. The back arm lifts up and reach up. If you have a block and you'd like to experiment with the block, this is your time to shine. Bring the block by the front foot. And you can see an experiment with the height. And then you're going to place And you can see an experiment with the height. And then you're going to place the hand onto that block and then reach the other arm up. Now here, bring your hips in and align the spine and lengthen the spine up. Deep breath. Exhale, bend the
00:22:27 front knee. Come back up into that warrior two position. Lower the back hand down, flip the Come back up into that warrior two position. Lower the back hand down, flip the front palm open, and then reach and lean back. Deep breath. And exhale, come back to center. We 're going to do the same thing on the other side. So if you had the block with you, bring it. So we 're bringing the left
00:22:54 toes in. And then we're turning the back toes to the back of your mat. So we're toes in. And then we're turning the back toes to the back of your mat. So we're facing the back of your mat now. If you had the block before, put it nearby. We're going to need it. Now exhale, bend the front knee facing the back of your mat. And then reach with both arms. Now here, I want you to release the shoulders and focus on your arms and your pelvis
00:23:23 opening. You can look forward. Exhale, the warrior pose. forward. Exhale, the warrior pose. We're going to exhale. Straighten the front leg, hinge at the hips. Reach with the front hand and arm forwards until you can no more. And then lower the hand to your front leg, the floor or a block and reach the arm up. Now if looking up hurts your neck for any
00:23:54 or a block and reach the arm up. Now if looking up hurts your neck for any reason, you can always look down or forwards up to you. Now, rig the hips in. The front leg can be a little softer. Soft knee. Keep pressing both feet onto the earth as you lengthen the rest of your body up and forwards. Deep breath. Exhale, bend the front knee. Come back up into warrior two. Deep breath. Exhale, bend the front knee. Come back up into warrior two.
00:24:40 Exhale, bring the back hand to the back leg. Flip the front palm open. Keep pressing strong legs. Reach up and back. Notice if the front leg wants to become straight, bend the front knee back down. Inhale, come back up. Straighten both legs, arms down. You're going to come Inhale, come back up. Straighten both legs, arms down. You're going to come to the longer side of your mat again. And from here you're going to step forward to the front of the
00:25:14 mat. So bring the toes looking to the front of your mat. Step forward all the way to Tadasana, standing pose well done. Now from here we're going to move into Malasana. And you can stay here. I'm going to turn to you so you can see. But you can stay exactly where here. I'm going to turn to you so you can see. But you can stay exactly where you are. You're perfect. If not, if you want to come with me, if you want to see me and do it like
00:25:41 myself, you can bring your feet a little wider than hip distance. Toes are out. And you're going to reach both arms out and up. Palm Stutch. As you exhale you 're going to bend the knees. Come all the way down to the floor. Now your heels might not be on the knees. Come all the way down to the floor. Now your heels might not be on the floor, which is okay. You can stay like this. This is also fine. If this is too much
00:26:11 for you, you can always grab a block, have it on the highest height, and you can sit and still enjoy the benefits of this pose. So if you are without a block and you're still the benefits of this pose. So if you are without a block and you're still finding this kind of hard and difficult, you can move from side to side with your fingertips on the floor . You're still
00:26:38 opening the same places as Malasana pose. So don't worry. If you want to stay in Malasana, this is it. Bring your elbows to the inside of your legs. So at the knees, knee height. And here I went to to lengthen the spine up. So shoulders are down away from And here I went to to lengthen the spine up. So shoulders are down away from your ears, but your spine is lengthened. I'll take three breaths here, connecting back to
00:27:17 the intention of this practice to connect to ovulation, connect to this beautiful egg that's being released, beautiful healthy egg that's being released from the egg that's being released, beautiful healthy egg that's being released from the ovaries for a potential pregnancy to happen. And then slowly we're going to sit on the floor. So you're going to bring your legs in front of you,
00:27:50 straight or straight-ish. And then you can do a little shake shake shake with your legs. So release all that energy that you created. And from here, we're going to move into Pashimotana. And from here, we're going to move into Pashimotana. You're going to maybe take the flesh out of your sips bone. So you can really feel the sips bones onto the floor, sinking down. And you can have your legs together or hip distance apart. You're going to inh
00:28:24 ale here, lengthen the heart, reach with your arms up. And as you exhale, you're going to lengthen the heart, reach with your arms up. And as you exhale, you're going to think belly to toe, more than nose to your knees. Think of touching your belly to your toe. I know that's kind of hard to imagine, but just to give you a nice visual. And here you can sink the head down.
00:28:49 Take a few breaths here. We're quieting down. We did a lot of moving, a lot of strengthening, strengthening, a lot of external energy. Now we're just bringing it down a bit to help you conserve some of that energy for your ovaries, for your egg that's being released, for your body to continue to support you in this journey. Gently start to come out of the pose as you exhale.
00:29:28 Gently start to come out of the pose as you exhale. Come back up. Now we're going to bring the right leg to the floor, actually the right foot to the floor. And the left leg is going to stay straight, flex the left foot, inhale, reach with the right arm up, and then bring it all the way down. We're going to twist to the right. arm up, and then bring it all the way down. We're going to twist to the right. So here you can either
00:30:04 grab the front leg, the bent leg, and twist. Or you can bring the left elbow to the outside of the right leg, the right knee, and twist. Come back to center. We're doing the same thing on the other side. So extend Come back to center. We're doing the same thing on the other side. So extend the right leg, bring the left knee in, inhale, reach with the left arm up, exhale, twist. Hold onto your leg,
00:30:45 or bring the elbow to the outside. Remember to keep the straight leg straight and flex the right foot. So that leg is still working as you twist. Strong right leg. You can foot. So that leg is still working as you twist. Strong right leg. You can close your eyes and focus on your breathing again. Allow the breath to wash away anything that's lingering. That doesn't need to be with you right now.
00:31:18 Gently come back to center. You're going to bring both knees together for our Gently come back to center. You're going to bring both knees together for our final pose, or more of a moving pose, final moving pose. You're going to come up on your knees, extend the right leg to the side, bring the left hand to the floor, and then you're going to reach the top arm up and open the heart towards the sky.
00:32:07 Opening the chest. Come back to center. We're moving straight away to the other side. So walk, walk, walk, walk to the other side. Extend the other leg to the side, your foot and your knee. They are aligned. And then you're going to reach and open the heart up to the sky. And then you're going to reach and open the heart up to the sky. Gently come back to center. Sit on your heels, bring your palms up, close your
00:32:53 eyes. Taking a brief moment here to Taking a brief moment here to after all that expansion, all that opening, just taking a moment here to come back to our more neutral energy. Your palms are open to receive all the wonders of this phase, to receive the the the egg, this perfect egg that's being released.
00:33:25 to receive the the the egg, this perfect egg that's being released. Gently open your eyes. We're going to move to the final poses on the floor. So if you wish to have your boaster, your pillow and your blanket, we're going full-pro today for the relaxation pose, please grab it now as we move to the relaxation part for the relaxation pose, please grab it now as we move to the relaxation part of this class. We're going to start with lying on our backs.
00:34:19 So come to the floor, draw your knees in and give yourself a big hug. You can even sway from side to side. That feels and give yourself a big hug. You can even sway from side to side. That feels good on your lower back. Maybe even draw little circles. Massaging the back of your body. Give yourself a big, big squeeze and then you're going to hold on to the outside of your feet with your hands. Bring the knees to the outside of your body. Your legs are in
00:34:59 with your hands. Bring the knees to the outside of your body. Your legs are in a parallel position, sorry, not parallel, perpendicular position and 90 degree angle. This is called happy baby pose, so you can really connect to that energy of already having a happy baby near you. And you can move from side to side. Here I can stand still. That's perfectly And you can move from side to side. Here I can stand still. That's perfectly fine.
00:35:35 Deep breaths into your belly. And if holding your feet is not happening for you today, you can hold on to the back of your thighs or hold on to your shins. That is totally fine. And then slowly we're going to build our shavasana. And if you're using the props, you can grab your bolster or this could be a pillow, you know, a couch pillow, a bed pillow and you're going to place it underneath your knees, your legs. The
00:36:26 pillow is going to go for your head, so you can just place your head over it. And then if you like, you can bring a folded blanket and place it over your womb. And if you have the eye pillow, please use it. This is great for relaxing your body even further. And then slowly come to a come to stillness. And then slowly come to a come to stillness.
00:37:04 Allow the body to feel soft and heavy. Allow it to sink down into the floor, into the earth. Feeling the support of the props and the earth underneath you. Allowing that support to feel good. Allowing that support to feel good. Acknowledging that you're not alone. That you have all of the support of your body, of nature, of your loved ones in this journey.
00:37:54 And we're going to stay here for a few breaths. And I'm going to start talking, And we're going to stay here for a few breaths. And I'm going to start talking, so don't worry. I'll let you know when it's time to go. And if you'd like, you can continue to focus on visualizing that beautiful healthy egg releasing from your ovaries as a beautiful light, warm and shining bright. I can imagine the fertile soil of your womb waiting for
00:38:27 and shining bright. I can imagine the fertile soil of your womb waiting for that egg. Whatever resonates with you. [silence] [silence] [silence] [silence] [silence] [silence]
00:39:37 [silence] [silence] [silence] [silence] Slowly start to deepen the breath. Inhaling. Feeling the lung with air. Allowing the air to go all the way down into your belly. Opening the mouth, letting all of the air out with a sigh. Two more like that. Inhaling deeply.
00:40:58 Two more like that. Inhaling deeply. Releasing as you exhale. Inhale all the potential of this phase. Exhale any negativity out. Slowly bring movement to your feet, your toes, to your fingertips. Slowly bring movement to your feet, your toes, to your fingertips. And gently start to stretch as if you've just woken up. With your eyes closed, you're going to draw your knees to your chest.
00:41:53 And roll over to the side. When you're ready, you're going to press yourself up to a seated position. When you're ready, you're going to press yourself up to a seated position. You're going to bring the left hand to the heart, the right hand to your womb. Reconnecting to the loving sensation of connecting the two powerful, these two powerful centers in your body. these two powerful centers in your body. Sending so much love from your heart to your womb as it prepares for ovulation.
00:42:42 Bring both hands together in front of your heart in prayer position. Inhale here. Exhale, bowing down to the wisdom of your heart. Thank you for practicing with me. Have a lovely rest of your day. Thank you for practicing with me. Have a lovely rest of your day.
