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00:00:00 Hello and welcome back today's 22 to 24 of your menstrual cycle. We are moving deeper into the luteal phase and we're gonna do poses that are more grounding and also calming and also we're gonna do a little more twists on this phase to help with digestion and help with the lower back pain if you're feeling any. So let's start by inhaling bringing our arms out and all the way up. So let's start by inhaling bringing our arms out and all the way up. Excellent, let's twist gently to the side. Inhale, come back up, arms and palms up.
00:00:45 Hi and welcome to today's 22 and to 24 of your menstrual phase. We're now moving deeper into the luteal phase and this can be a phase of a lot of emotions and a deeper into the luteal phase and this can be a phase of a lot of emotions and a lot of anxiety. So this is going to be a grounding and calming flow for you that I really hope you enjoy. So let's begin. Inhale, bring your arms out and all the
00:01:11 way up just very slowly and mindfully. Exhale, twist to the right. Inhale, back to center. Slow exhale and twist to the other side. Come back to center. Let's do that same flow twice more and move as slow as you Come back to center. Let's do that same flow twice more and move as slow as you can mindfully and slowly trying to focus on your breath. The breath initiates the movement. So when you start to inhale you start to The breath initiates the movement. So when you start to inhale you start to move and when you start to exhale you start to move to the twist.
00:02:12 Come back to center, arms up. Slow exhale all the way down to your heart. Well done. Now please open your eyes, sorry open your legs out in front of you Well done. Now please open your eyes, sorry open your legs out in front of you in a wide-legged stance. You don't need to look like a ballerina like I always say but just open them out as far as you feel comfortable in. Bring your hands back behind you. Use them as columns to lift your chest up and open that heart and
00:02:56 as you exhale move slowly and from side to side towards folding over in front of you exhale move slowly and from side to side towards folding over in front of your legs. You don't have to go down far, stay where you like to stay and when you find your spot maybe it's here you're going to allow the head to drop and allow your sits bones to keep rounding down heavy towards the earth. allow your sits bones to keep rounding down heavy towards the earth. If you like you can make fists with your hands and allow your third eye to just
00:03:48 stay on top as if it was a little pillow. Taking deep and long inhales and exhales. Keep your legs flexed, your feet flex Taking deep and long inhales and exhales. Keep your legs flexed, your feet flex ed and your legs drawn. Your next inhale start to come out of the pose slowly, easy and bring your hands back and slowly you can close your legs. Now you can turn to the side like I'm
00:04:27 back and slowly you can close your legs. Now you can turn to the side like I'm doing right now. Extend the right leg in front of you and then you're going to bring the left leg over, cross it over. You're going to inhale lift that chest, lift your spine up, exhale hold on to the left leg and twist towards the left. Both sits bones are on the floor, your bottom leg, your right leg is strong and you
