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Reviewed for scientific accuracy by: Dr. Mona Bungum
Last reviewed: February 2026
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takes 3 minutes to complete00:00:00 Hi, and welcome to days 15 to 17 of your menstrual cycle. This is a high energy phase. So let's get started. We're going to start standing today. So come to the top of your mat. Your feet are hip distance apart. You can bring your hands to a prayer position and really just feel the, the grounding of your feet into the earth. On your next inhale, you're gonna open up the arms and circle them all the way up. Palms touch, look up, exhale, fold over your legs.
00:00:27 Palms touch, look up, exhale, fold over your legs. You can keep your knees soft and bent as you come all the way down. On your inhale, you're gonna lift only halfway. Hold on to your shins. Flat back. Offer the heart forward. Exhale. Fold again. On your next inhale, we're going to slowly roll up to stand and bring your hands together in front of the heart again. Let's do that one more time. Inhale. Open the heart. Let's do that one more time. Inhale. Open the heart.
00:01:02 Reach with your arms up. Exhale. Fold over your legs. Inhale. Lift only halfway. Open the heart. Exhale. Fold again. On your next inhale, slowly start to roll up the spine all the way to stand and then exhaling, bringing the hands together in front of the heart again. Inhale arms up. Exhale fold. front of the heart again. Inhale arms up. Exhale fold. This time you're going to inhale lift only halfway. Exhale. Bring the hands to the floor and step back all the way back with
00:01:48 your right foot. On your next inhale, reach with your arms and your torso up. High lunge. Exhale sink down into the floor. On your next inhale, you're going to step the back foot onto the floor and open up into warrior two pose. The front leg is bent. Your arms are reaching out away from your body. And you're sinking down towards the earth. Relax your jaw. Relax your shoulders. Deep inhale here. Exhale. Bring the back arm forward. Turn to the front of your mat.
00:02:28 Lift the heel off the floor, the back heel off the floor and Lift the heel off the floor, the back heel off the floor and just come to a stand. Exhale. Bring your hands together in front of your heart again. Well done. Let's do the other side. Inhale. Reach your arms up. Exhale. Fold. Inhale. Lift only halfway. Hold on to your shins. Exhale. Bring your hands to the floor and step back with the left foot all the way back. On your next inhale with stability in those legs.
00:03:05 Reach up, arms up. Exhale. Allow the hips the legs to sink down. On your next inhale, you're going to open up into that warrior two pose. Arms reaching out to the sides. Sinking down. Bend the front knee. Look forward. Keep pressing the outer edge of your back foot onto the floor. Inhale here. Exhale. Extend the front leg. Lower the arms down. Then bring the right toes in. And turning to face me. Now bring the heels in. Toes out.
00:03:56 We're going to start by inhale inhaling. Bringing the arms up. We're going to start by inhale inhaling. Bringing the arms up. Reaching like a five pointed star. Exhale. Bring your hands to the heart and bend your knees. Come down into Goddess pose. Inhale here. Exhale. Come all the way up. Reach reach, reach. Inhale. Come back down. Exhale. Come all the way up. Reach. Arms open wide. Exhale. Come back down.
00:04:29 Arms open wide. Exhale. Come back down. This time we're gonna hold for three breaths. You can do this. You're super strong. Open the legs out towards the back. Last breath here, I promise. Inhale. Exhale. Come all the way up. Reach, grow super tall and then exhale. Reach, grow super tall and then exhale. Bring your hands to the heart. Now bring your feet together. Heel toe, then in and slowly, gently come back down to the floor.
00:05:13 We're gonna move into bridge pose. So come to lie on your backs. On your mat. Head on the floor. Shoulder blades together. Keep your feet close to you. From here, I want you to feel the Keep your feet close to you. From here, I want you to feel the lower back sinking into the floor. And as you exhale, lift that tailbone high. Lift the hips. Inhale here. As you exhale, slowly bring the hips back down. Inhale. Lift up. Exhale. Come back down. Inhale. Lift up. back down. Inhale. Lift up. Exhale. Come back down. Inhale. Lift up.
00:06:10 And this time we're going to hold for a few breaths. So from here, if you like, you can interlace the fingers, the hands underneath you to open the chest. Or if you want to try something new, you can bring your hands to your hips and even come up into your you can bring your hands to your hips and even come up into your elbows to feel a greater opening of the front of your body. Make sure that your knees are not opening out to the sides. They're straight or straight ish.
00:06:57 And gently start to release down onto the floor. And gently start to release down onto the floor. Slowly come down to the floor. Draw your knees to the chest. Maybe rock from side to side. And we're moving on to our final pose. So you're going to grab your bolster or big pillow, and you're going to place it in the center of your mat. From here, grab. A blanket and start to bring your center of your mat. From here, grab. A blanket and start to bring your
00:07:42 hips by the by the block and sit right at the edge in between your legs. So this is called Hero's Pose. And you can, even if you like, try to legs. So this is called Hero's Pose. And you can, even if you like, try to bring a little height to your block to stretch your bolster by bringing blocks Underneath that bolster. So placing the block over it and then bringing yourself to the center so that your lower legs are out and you're sitting on the mat right by the edge of your bolster. out and you're sitting on the mat right by the edge of your bolster.
00:08:33 Your knees are together, your legs are apart. If this is already enough for you and too much, you can place a folded blanket under your sitz bones and just stay here. Or if you like to go a little further, you can place the folded blanket over the bolster and slowly start to bring yourself to lay onto that bolster. Now from here, I want you to relax to lay onto that bolster. Now from here, I want you to relax your arms. Relax your breathing. Allow the body to become heavy
00:09:17 as you feel the support of the props beneath you, as you feel the support of your breathing. And if this pose is not working for you, you can always go back to Shavasana. Just lie there. In a comfortable position. Wherever you are. Bring any attention to your heart and its opening here. This ovulation phase where we usually feel our best. To release in the energy. usually feel our best. To release in the energy.
00:10:10 That positive energy of this phase. And this is really the most important phase of a menstrual cycle. Ovulation is what our bodies are really aiming for every month. So here you can connect to your room really aiming for every month. So here you can connect to your room space. Imagining a beautiful garden. Full of flowers and blooming into spring and summer. Imagine all the colors. All the warmth of summer. Beautiful golden light. All the warmth of summer. Beautiful golden light.
00:11:06 You can imagine that. See that golden seed? That is. Coming out of your ovaries this moment. You can imagine the entire womb spaces preparing for this party, so making itself pretty and warm and inviting for new life to come. so making itself pretty and warm and inviting for new life to come. To deepen your breath. Maybe open the mouth and let us To deepen your breath. Maybe open the mouth and let us say out.
00:12:09 Loud. We start to bring water into your fingertips. A lot of care to come out of this pose. You're going to place your hand and slide it back so you can touch the ground. With your next exhale, you're going to push yourself up. And gently walk forward. Release the legs, maybe even tap a little bit before you find your comfortable seat. And from here, just bring your hands to your heart,
00:12:49 soaking into that beautiful energy of summer, of ovulation. Find your breath. Take it deep into your warm space. Exhale. Bowing down. Thank you for practicing with me today. See you tomorrow.
