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Reviewed for scientific accuracy by: Dr. Mona Bungum
Last reviewed: October 2026
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takes 3 minutes to complete00:00:00 Hi, and welcome to days one and three of your menstrual cycle. We're going to start on a reclined pose. So please grab a pillow or a blanket and two blocks. Let's get started. So sit by the booster and you're going to bring the soles of your feet together and lie on your back, opening up the legs to the sides. Your arms can rest near you and just close your eyes here. Your arms can rest near you and just close your eyes here. Allowing the body to soften down. Allowing your emotions to soften.
00:00:51 And allowing yourself to just be here right now. With all the emotions and everything that you're feeling at this moment. With all the emotions and everything that you're feeling at this moment. It is all welcome here. Gently start to notice the weight of your body on the props. And bringing your awareness to your breathing. Allowing the breath to soften. And then gently bringing your awareness to your internal landscape.
00:01:45 Your emotional and mental landscape. With compassion for whatever you find there. Just allowing all of the. All of the complexities that there. Just allowing all of the. All of the complexities that you're feeling right now to be. Gently start to. Bring a deep breath into your body. Allowing the heart to open and refresh. And then when you're ready, you're going to start to bring your knees together, your feet to the mat. You can put the blocks to the side,
00:02:54 knees together, your feet to the mat. You can put the blocks to the side, bring your elbows close to your body and start to lift yourself up. We're going to put also the bolster to the side. and then you're gonna lie down and bring your knees to your chest. And here you can rock from side to side. Maybe releasing any lower back pain that you've been feeling. And then gently start to make small circles with your knees. And then gently start to make small circles with your knees.
00:03:37 And then go the other way slowly. And then bring them back to your heart. Give yourself a big warm hug as if you're hugging a dear friend. And then gently bring both knees to the floor. And then gently bring both knees to the floor. So just guide the legs and the knees to the floor as you open up and twist to the other side. I suppose it's really great for detoxifying the body as you're
00:04:25 twisting the organs inside. So helping your body through twisting the organs inside. So helping your body through this process of menstruation and detoxification so that the new cycle can come the best it can be. Gently start to bring the knees back to the neutral position close to your chest, and then gently guide the knees to the other side. Same thing on the other side. Opening up. And twisting. Same thing on the other side. Opening up. And twisting.
00:05:05 Gentle twist. Allowing the breath to move deeply into the body. Caressing the body from inside out. And then gently bringing the knees back to center, giving yourself a last one big hug before extending the legs in front of you, and then rolling to your belly and gently bring yourself into an all fours position. From here, bring your your toes together and then hip to heels slowly come into a child's pose.
00:05:54 together and then hip to heels slowly come into a child's pose. You can make a little pillow with your hands for your forehead and allow your hips to fall heavy to the earth. Allow your breath to deepen. If you're feeling any Pain or discomfort, allowing your breath to wash that away easily and softly with each breath and with each exhale. wash that away easily and softly with each breath and with each exhale. And gently start to bring yourself up again. We're gonna end with Shavasana. So you're going to come back to.
00:06:54 We're gonna end with Shavasana. So you're going to come back to. Your back on the floor, and you can have your props nearby, just bringing the bolster under your knees for comfort. If you like, you can place a blanket for warmth over your warm and gently bring yourself to lie on your mat. And here, just allowing all the bring yourself to lie on your mat. And here, just allowing all the emotions from this face to to be here and to allow them to move. It takes a lot of effort to fight against all the emotions that we
00:07:48 feel when menstruation comes. So if you just allow the emotions to be with you, to feel them and to let them go gently and softly. to be with you, to feel them and to let them go gently and softly. It creates a beautiful connection to your body and allows the body to be free. Gently start to bring some movement to your feet, to your hands. When you're ready, you're going to roll over to the side. Take a moment here before you start to press yourself down to
00:08:55 come into a seated position. And here you're going to bring come into a seated position. And here you're going to bring your hands to your womb. Maybe close your eyes. And just taking a deep breath into the womb, feeling it with warmth, with light and feeling it with love. Bring your hands together in front of your heart. Thank you for practicing with me.
