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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.
