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Granskad för vetenskaplig korrekthet av: Dr. Mona Bungum
Senast granskad: augusti 2026
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tar 3 minuter att fylla i00:00:00 Hello and welcome back today's 22 to 24 of your menstrual cycle. We are moving deeper into the luteal phase and we're gonna do poses that are more grounding and also calming and also we're gonna do a little more twists on this phase to help with digestion and help with the lower back pain if you're feeling any. So let's start by inhaling bringing our arms out and all the way up. So let's start by inhaling bringing our arms out and all the way up. Excellent, let's twist gently to the side. Inhale, come back up, arms and palms up.
00:00:45 Hi and welcome to today's 22 and to 24 of your menstrual phase. We're now moving deeper into the luteal phase and this can be a phase of a lot of emotions and a deeper into the luteal phase and this can be a phase of a lot of emotions and a lot of anxiety. So this is going to be a grounding and calming flow for you that I really hope you enjoy. So let's begin. Inhale, bring your arms out and all the
00:01:11 way up just very slowly and mindfully. Exhale, twist to the right. Inhale, back to center. Slow exhale and twist to the other side. Come back to center. Let's do that same flow twice more and move as slow as you Come back to center. Let's do that same flow twice more and move as slow as you can mindfully and slowly trying to focus on your breath. The breath initiates the movement. So when you start to inhale you start to The breath initiates the movement. So when you start to inhale you start to move and when you start to exhale you start to move to the twist.
00:02:12 Come back to center, arms up. Slow exhale all the way down to your heart. Well done. Now please open your eyes, sorry open your legs out in front of you Well done. Now please open your eyes, sorry open your legs out in front of you in a wide-legged stance. You don't need to look like a ballerina like I always say but just open them out as far as you feel comfortable in. Bring your hands back behind you. Use them as columns to lift your chest up and open that heart and
00:02:56 as you exhale move slowly and from side to side towards folding over in front of you exhale move slowly and from side to side towards folding over in front of your legs. You don't have to go down far, stay where you like to stay and when you find your spot maybe it's here you're going to allow the head to drop and allow your sits bones to keep rounding down heavy towards the earth. allow your sits bones to keep rounding down heavy towards the earth. If you like you can make fists with your hands and allow your third eye to just
00:03:48 stay on top as if it was a little pillow. Taking deep and long inhales and exhales. Keep your legs flexed, your feet flex Taking deep and long inhales and exhales. Keep your legs flexed, your feet flex ed and your legs drawn. Your next inhale start to come out of the pose slowly, easy and bring your hands back and slowly you can close your legs. Now you can turn to the side like I'm
00:04:27 back and slowly you can close your legs. Now you can turn to the side like I'm doing right now. Extend the right leg in front of you and then you're going to bring the left leg over, cross it over. You're going to inhale lift that chest, lift your spine up, exhale hold on to the left leg and twist towards the left. Both sits bones are on the floor, your bottom leg, your right leg is strong and you sits bones are on the floor, your bottom leg, your right leg is strong and you 're
00:05:05 twisting to the left. Relax your jaw, relax your shoulders, relax your face, your eyebrows, your the skin on your forehead. Inhale come back to center. Let's twist to the other side now. So bring the Inhale come back to center. Let's twist to the other side now. So bring the right leg in, extend the left in front of you, cross it over so the right foot is glued
00:05:47 to the floor outside of your left leg. Inhale lift that chest up, exhale slow it twist to the right. Keep your bottom leg strong by flexing the foot if you it twist to the right. Keep your bottom leg strong by flexing the foot if you can and want to you can close your eyes. Allow the breath to move deep into your belly, deep into your womb, you lower back releasing any tension you may feel.
00:06:28 releasing any tension you may feel. Slowly come back to center, release the legs and bring yourself to the floor. Lean over to the side, extend the right hand up and overhead. You can bring your head on top of it so that you feel like a little pillow for you and then gently head on top of it so that you feel like a little pillow for you and then gently you're going to bend the top leg and reach for your foot. Now from here I want you to roll your shoulder up, down and back. Keep your bottom leg strong and
00:07:21 start to kick your leg back so that you feel a nice stretch as if you're trying to get get that leg to be straight again but your hand is opposing it. Keep your heel right up there by your hip. Slowly let go and let's move to the other side. So roll on to your back and go Slowly let go and let's move to the other side. So roll on to your back and go
00:08:03 straight to the other side. I'm going to need to move my microphone. Here we go . So inhale, find your stability and then slowly bring your top leg to meet your hand, allowing and breathing into that the front up. So is muscle, the front of hand, allowing and breathing into that the front up. So is muscle, the front of your thigh, the right thigh now it's being released. So when you're here try to bring the pelvic bone towards your chest and notice if that makes the sensation a little deeper for you.
00:08:54 Last breath here. Last breath here. And let that go. I'm going to move into Shavasana and you don't need any props but if you'd like to you can grab your pillow or yoga booster and just place it in the center in the middle of your mat and then a little pillow for your head on top and then slowly bring yourself to a Shavasana, bringing your hips to the on top and then slowly bring yourself to a Shavasana, bringing your hips to the edge of the bolster and bring yourself down. Your eyes are closed here, your
00:09:49 arms are out to the sides, your feet are nice and open to the sides. You can close your eyes and you can let go of the control of the breath. You can let go of your eyes and you can let go of the control of the breath. You can let go of any control of the body and you can use the breath to anchor into if the mind starts to wander. Allow your body to feel heavy so that your mind can feel light. Allow your body to feel heavy so that your mind can feel light.
00:10:47 You you you [BLANK_AUDIO] [BLANK_AUDIO] [BLANK_AUDIO] [BLANK_AUDIO] If you have the time, please thank Shavasana for as long as you like.
00:11:47 If this is what's all the time you had for practice today, that's totally fine. Just start to bring a deep breath into your body without moving first. Open the mouth. Open the mouth. [BLANK_AUDIO] Drop everything in Leko. Start to bring movement to your toes, to your fingertips.
00:12:13 [BLANK_AUDIO] And then gently roll over to the side and bring yourself up to a seated position. If you can with your eyes closed, if not, no problem. Bring your hands together in front of the heart. Bring your hands together in front of the heart. If your heart is longing, if your heart is hurting, and your mind is just keeping itself very busy.
00:12:45 Let's take a moment to send your body and your mind a lot of love, a lot of warmth, and a lot of light. Gently bowing down to the wisdom of your heart. Thank you so much for practicing with me today, and I'll see you tomorrow. Thank you so much for practicing with me today, and I'll see you tomorrow.
