Luteal: Focus

Welcome to the Luteal Phase of your cycle. This class focuses on going inward, setting boundaries, and being discerning through an Ashtanga-inspired flow designed to build focus. You will begin with three Sun Salutation A sequences without the sword to warm up, including five deep breaths in Downward-Facing Dog during each round. The flow includes: • Standing Forward Folds: After retrieving the sword, perform two standing forward folds while holding the sword to your chest for five breaths each. • Extended Side Angle: With feet wide and one knee bent, reach the sword toward the ground and arch the other arm over, looking at the sword’s tip for five breaths on each side. • Bound Twists: Perform a deep standing twist with the option to use the sword for a bind behind the back or to hold a prayer position for five breaths per side. • Triangle Pose: Slide down into a triangle pose, grabbing your big toe while extending the sword upward and focusing on its tip. • Revolved Triangle: Square your hips to the side and perform a revolved triangle twist, reaching the opposite hand down while the sword hand extends upward. • Wide-Legged Forward Fold: Hold the sword in a prayer position behind your back while performing a wide-legged forward fold for five breaths in two different directions. • Balance Exercises: Perform an "outside flower" movement with the sword while balancing on one leg and holding the opposite big toe, first extending forward and then opening to the side. • Warrior Transitions: Move from Chair pose into a "striking warrior" position using an outside flower movement on both the right and left sides. • Seated Focus: Sit cross-legged with the sword at your chest for five breaths, followed by a seated Staff pose with legs extended and thighs activated. • Seated Forward Folds: Perform a seated forward fold reaching for the sword, followed by a deeper fold reaching for your wrists. • One-Legged Folds and Twists: Perform an "overhead flower" into a forward fold with one leg extended, followed by a fold sitting on the heel, and ending with a seated spinal twist. • Supine Work: Tuck into a ball on the mat, then perform supine big toe stretches for three breaths on each side. • Final Relaxation: Settle into a comfortable position for ten deep grounding breaths to find clarity. The session ends with three final deep breaths.