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00:00:00 Hi and welcome todays 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 grounding of your feet into the earth. When you next inhale you're going to open up the arms
00:00:25 and circle them all the way up, on start to look up. Exhale fold over your legs and circle them all the way up, on start to look up. Exhale fold over your legs , you can keep your knees soft and bent as you come all the way down. When you inhale you're going to lift only halfway hold onto your shins, flak back, offer the heart forward, exhale fold again. Next inhale we're going to slowly roll up to stand and bring your hands together in front of the heart
00:00:56 again. Let's do that one more time, inhale open the heart, reach with your arms up, Let's do that one more time, inhale open the heart, reach with your arms up, exhale fold over your legs. Inhale lift only halfway, open the heart, exhale fold again. When you next inhale slowly start to roll up the spine all the way to stand and then exhale you're bringing the hands together in front of the heart again.
00:01:29 Inhale arms up, exhale fold. Inhale arms up, exhale fold. This time you're going to inhale lift only halfway, exhale bring your hands to the floor and step back all the way back with your right foot. When you next inhale reach with your arms and your torso up high lunge, exhale sink down to the floor. When you next inh and your torso up high lunge, exhale sink down to the floor. When you next inh
00:02:00 ale 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 your back arm forward, turn to the front of your mat, lift the heel up the floor, the back heel of the
00:02:26 to the front of your mat, lift the heel up the floor, the back heel of the floor and this come to a stand. Exhale bring your hands together in front of your heart again, morda. Let's do the other side, inhale reach your arms up, exhale fold. Inhale lift only halfway, hold onto your chains, exhale bring your hands to the floor and step back with the left foot all the way back.
00:02:59 On your next inhale with stability in those legs reach up, arms up, exhale On your next inhale with stability in those legs reach up, arms up, exhale allow the hips, the legs to sink down. For the next inhale you're going to open up into that warrior two pose, arms reaching out to the sides sinking down bent up the front knee, look forward. Keep pressing the other edge of your back foot onto the floor, inhale here,
00:03:27 Keep pressing the other edge of your back foot onto the floor, inhale here, exhale extend the front leg, lower the arms down and bring the right toes in, and turn into face knee. Now bring the heels in toes out, we're going to start by inhale, inhale bringing the arms up reaching like a five point star, exhale bring your inhale bringing the arms up reaching like a five point star, exhale bring your hands to the heart and bend your knees come down to goddess pose. Inhale here, exhale come all the
00:04:16 reach, reach, reach. Inhale come back down, exhale come all the way up reach, arms open wide, exhale come back down. This
