Follicular: Expansion

Welcome to the follicular phase of The Cycle. This session, titled "Expansion," is all about play, curiosity, and mental clarity. It utilizes the sword as a tool to focus on upper body and chest flexibility through slow, expanded movements. This practice is designed for a phase of the cycle where you may feel more mentally clear and ready to explore fluid movement. Today's Flow: • Breathing and Warm-up: The session begins with three deep, grounding "Ujjayi" (ocean) breaths while holding the sword at the chest to center the mind and body. Sword Maneuvers and Twists: • Overhead Flow and Twists: Perform 10 repetitions of overhead flowers combined with spinal twists on each side to promote expansion in the chest and spine. • Overhead Flower Dives: Complete 10 repetitions per side of overhead flowers followed by a forward dive in a cross-legged or open straddle pose. Stretches and Folds: • Wide-Legged Child's Pose: Hold for five deep breaths with the chest toward the ground and fingertips on the mat for grounding. • Extended Puppy Pose: Utilizing the sword, this pose focuses on opening the rib cage through deep breaths and chest expansion. • Camel Variations: These movements emphasize pushing the hips forward and opening the chest, incorporating outside flowers and heel grabs while being mindful of the lower back. • Prone Spinal Waves: From a plank or chaturanga position, perform five spinal waves to engage the core and glutes while lifting the chest. Tempo and Control Flow: • Infinity Figure Eights: Practice 10 repetitions per side of slow figure-eight movements with both the lower body and the sword to develop coordination. • Dynamic Flow: Combine full flowers with a side lean, experimenting with alternating tempos—shifting between slow, controlled stretches and fast, precise sword strikes and points. Cool Down: • Final Breaths: The session concludes with five deep breaths while seated, holding the sword at the chest to leave you feeling clear and expanded.