Menstrual: Grounding

Welcome to the Menstrual Phase of your cycle. This class focuses on a grounding flow utilising your sword. You will begin with five deep breaths while holding the unsheathed sword with your hands to your chest. The class includes: • Breathing: Five deep, glorious breaths, including a four-part exercise of breathing in for a count of three and exhaling for a count of three. • Seated Poses: Butterfly pose with chest pushes and forward folds. • Twists: A twisting motion while seated in a butterfly position and a twist while on all fours (Thread the Sword). • Side Body Stretches: Ten rounds of an outside flower combined with lying down into a side body stretch. • Forward Folds: Straddled forward fold with ten deep breaths, as well as a forward fold after ten rounds of the overhead flower. • Hip Openers: Overhead flower and forward fold performed in a variation of a seated straddle with one leg bent behind the body. • Cat-Cow: Five rounds of the Cat-Cow position. • Squat: A low squat while holding the sword to the chest for ten deep breaths, including shoulder-opening binds with the sword behind the back. • Frog/Child's Pose: A Child's pose in an open-legged position (similar to Frog pose). • Core/Back Extension: A Sphinx pose and a supported plank holding the sword for ten breaths. • Restorative: Spinal twists, Happy Baby posture, and Shavasana (five deep breaths). • The session ends with three final deep breaths.