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00:00:00 Hi and welcome to today's 11 to 14 of your menstrual cycle. We're moving on to the pre-ovulation phase, so let's get started. Let's come to an all-force position and instead of cat cows, today I want you to free flow for a little bit. So maybe that means that you're doing big circles with your body. Don't forget to do both sides or maybe you are coming to
00:00:26 child's pose and moving your body from side to side. Just find a rhythm and a child's pose and moving your body from side to side. Just find a rhythm and a flow that works for your body or maybe if you like you can do cat cows opening the chest and rounding the spine. Just really connecting to your body here, maybe moving like a snake, looking to the back and from side to side. Connecting to how you're feeling, to how
00:00:52 to the back and from side to side. Connecting to how you're feeling, to how your body is feeling today, maybe dropping the head down. Just two more breaths here, waking the body up. Then coming back to that all-force position, you're going to press yourself up into a high kneeling position and then stepping forward with the right leg. From here you kneeling position and then stepping forward with the right leg. From here you
00:01:33 're going to lift the arms up inhaling, exhaling, allowing the hips to drop down. When you're next in inhale you're going to lift the back knee off the floor coming to a high lunge. Exhale, step down with the back foot. Inhale, bring your hands together behind your back, lift back, lift
00:02:00 the chest, open the heart up, exhale, bring the head to the inside of the front leg. Arms are straight and aiming to reach the floor. Notice the aiming, you don't have to reach the floor of course. Deep inhale here, open the mouth, release. On your next the floor of course. Deep inhale here, open the mouth, release. On your next inhale, bring your hands by the front foot, lift the heel off the floor and pivot
00:02:37 towards the front of your mat. Lower the back knee onto the floor and just step back to a high kneeling position again. Inhale, let's do the same thing on the other side. Left leg comes forward. Inhale, you lift both arms up and as you exhale you lower the hips towards the Inhale, you lift both arms up and as you exhale you lower the hips towards the ground. On
00:03:04 your next inhale, lift the back knee off the floor coming to a high lunge position. As you exhale, step down with the back foot. Beautiful. Inhale, bring both hands down the back, interlace your fingers. Roll the shoulders up, back and down as you straighten the arms. Keep the front knee bent. Inhale, open the chest. Exhale, head to the floor. Keep the front knee bent. Inhale, open the chest. Exhale, head to the floor.
00:03:39 Inside your legs. Keep breathing. Bring the outer left hip in. Gently bring your hands by the front foot and lift and pivot the back heel off the floor. Lower the back knee onto the and lift and pivot the back heel off the floor. Lower the back knee onto the ground. Bring the left leg back. Press your hands into the mat and tuck your toes. Lift the hips up and
00:04:13 back into downward facing dog. Press the mat away from you as you inhale, lift the tailbone towards the sky. Exhale, you're going to bring the right knee behind the right wrist and the right ankle behind the left wrist. Sounds weird, but that's what it is. So the right ankle behind the left wrist. Sounds weird, but that's what it is. So slowly straighten the back leg onto the floor and lower down. Untuck the toes. Walk
00:04:52 your hands back to lift and lengthen the spine up. Inhale. Exhale, we're going to start
