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00:00:00 Hello and welcome to days 25 to 27 of your menstrual cycle. So now we're really approaching the final days of your menstrual cycle. So this is going to be a more restorative practice. So if you have your props with you, please bring them along. And we're gonna start just as we are. I'm gonna change to the side so that you can see me. But with your legs crossed, however you like, you're going to you can see me. But with your legs crossed, however you like, you're going to
00:00:30 bring the bolster in front of you or even couch pillow, those big sturdy pillows. And then we're gonna inhale here, lift the torso, open the heart and as you exhale, you 're gonna bring your arms in front of you and support yourself on the bolster. And then you're gonna bring your forehead to that bolster where you're supporting then you're gonna bring your forehead to that bolster where you're supporting
00:01:01 yourself, allowing the arms to let go a little bit, allowing the shoulders to drop. Taking deep inhales and exhales through the nose. Together we're going to take five breaths together and this pose. Together we're going to take five breaths together and this pose. We're going to simply inhale to a count of four and then we're going to exhale to a count of six. Really easy. We're gonna take one inhale and one exhale to prepare and then we're going to start. Inhale, exhale. Inhale for one, two,
00:01:49 prepare and then we're going to start. Inhale, exhale. Inhale for one, two, three, four exhale four, six, five, four, three, two, one, inhale one, two, three, four, exhale 5,4,3,2,1. Inhale for 1, 2, 3,4. Exhale 6, 5,4,3,2,1. Inhale for 1, 2, 3,4. Exh 5,4,3,2,1. Inhale for 1, 2, 3,4. Exhale 6, 5,4,3,2,1. Inhale for 1, 2, 3,4. Exh ale for 6, 5,4,3,2,1. Last one. Inhale for 1, 2, 3,4. Exhale 6,5,4,3,2,1. Well done.
00:02:44 Last one. Inhale for 1, 2, 3,4. Exhale 6,5,4,3,2,1. Well done. Return your breath to your normal rhythm. Noticing if the energy already shifted for you from before you started this practice. On your next inhale, gently come out of the pose and extend your legs in front of you. You might want to move the flesh out pose and extend your legs in front of you. You might want to move the flesh out of
00:03:35 your sits bone so that you can really ground yourself down. Your legs are touching the floor in its entirety and your bolster now is going to be up like so in your legs and you're going to hold on to it as you lean forward. Sorry, the other way. As you lean forward to meet it. So what I like to do is just bring other way. As you lean forward to meet it. So what I like to do is just bring the edge of the bolster up and then give it a hug and then place my forehead over
00:04:12 it. And here, allow again your entire body to feel heavy, to ground down. Allowing the shoulders to drop down. Relaxing the belly, softening the heart, Allowing the shoulders to drop down. Relaxing the belly, softening the heart, the chest, your back melting down. Feeling a nice soft stretch when you're low, lower back. Feeling a nice soft stretch when you're low, lower back.
00:05:22 When you're next inhale, start to come out of the pose. Go slow with yourself. When you're next inhale, start to come out of the pose. Go slow with yourself. You can bring the bolster out to the side and from the city position you're going to bend your right leg in front of you. Bring the left leg over in that figure to bend your right leg in front of you. Bring the left leg over in that figure 4 position and from here you're going to see where as far as you want to go. So
00:06:09 if you want to feel more sensation you're going to keep bringing the right foot in . And you're going to open the left knee back towards your toes, your right toes. Take a deep breath here just noticing how the stretch is feeling and maybe you Take a deep breath here just noticing how the stretch is feeling and maybe you can even move from side to side. I think this is a nice way to kind of feel the stretch in different areas of the body. And then gently stop the moving, come
00:06:49 to a still position and extend both legs in front of you, give them a little shake. And then let's move over to the other side. So just crossing now the right leg And then let's move over to the other side. So just crossing now the right leg over and then here you can play with the sensations. If you want to feel more or less keep your right foot flexed and open the right knee back and out away from your face. And if you liked that we did a little dancing from side to side you
00:07:20 your face. And if you liked that we did a little dancing from side to side you can do the same here. Again moving very slow and focusing more on how you feel. Maybe you're looking at the screen to see how the pose looks like but I want you to kind of maybe close your eyes and just noticing how you're feeling. Noticing where the tension is in your body. Noticing where the tension is in your body.
00:08:05 And come to a stillness, slowly extend the legs in front of you, give them a little shake. And from here we're going to move on to spinal twist. So please bring yourself to down to the floor on your back. Give yourself a big hug by bring yourself to down to the floor on your back. Give yourself a big hug by bringing your knees to your chest. Maybe swaying from side to side. And then gently bringing both knees to the floor and opening the arms in T. In a T position, in a T shape. Allowing the heart to open, the chest to feel open. You position, in a T shape. Allowing the heart to open, the chest to feel open. You
00:09:08 're looking away from your legs. Allowing the shoulders to drop down, heavy to the earth. Deep breath here. Open the mouth, exhale. Slowly come back to center. We earth. Deep breath here. Open the mouth, exhale. Slowly come back to center. We 're just doing the same thing on the other side. So moving slow and softly bring both legs to the left and open wide to the right.
00:09:43 And you can choose to use the left hand to make a little bit of weight on the top leg. You'll feel a nice expansion of the heart. And deepening the twist as you exhale. And gently come back to center. We're moving into legs at the wall pose. So if you have a wall near you, just going to bring yourself to the wall. If not, you you have a wall near you, just going to bring yourself to the wall. If not, you can use a chair or sofa. And then slowly bring your legs up. Stay close to the
00:10:41 wall. Your arms are either by your sides or if you like, you can make a connection to the womb, bringing both hands to your lower belly. Allowing your chin to get closer to your chest. chin to get closer to your chest. Come on here if you like. You can visualize your womb as this beautiful house for your baby to grow into a welcoming space, a warm space. You can even house for your baby to grow into a welcoming space, a warm space. You can even see life growing inside of you if that feels okay and safe for you. If not, you
00:11:41 can just imagine a little seed out in nature bursting open and finding its roots into the ground and coming out, pushing out and turning into a beautiful rose. into the ground and coming out, pushing out and turning into a beautiful rose. You can visualize all of that happening inside your womb. Reminding yourself that it is possible for your body, is capable and strong and able. If you like, you can stay here for as long as you possibly can. If you have to
00:12:29 If you like, you can stay here for as long as you possibly can. If you have to go, slowly bring your legs, your knees to your chest and roll over to the side. Finding your seated pose. Taking a moment here to just ground down into the Finding your seated pose. Taking a moment here to just ground down into the floor. We're gonna end class today with both hands on your heart, your brave heart and this brave journey. Take a deep breath, feeling those hands moving forward as
00:13:24 this brave journey. Take a deep breath, feeling those hands moving forward as you feel your lung with breath. Exhale, let us sigh out, relax and release everything out. Drop your shoulders. Hands together in prayer. Thank you so much for practicing with me. We see you a beautiful journey into motherhood. with me. We see you a beautiful journey into motherhood.
