Menstrual: Precision

Welcome to the Menstrual phase of The Cycle. Today we're focusing on precision, breath, and stillness. This session utilizes a sword as a tool to cultivate presence through various movements and poses. The practice is designed for a phase of the cycle that requires more rest and relaxation, with no need to push oneself too much. Today's Flow: Breathing and Warm-up: The session begins with five deep breaths while holding the sword at the chest, followed by neck rolls and a seated push-out with the chin tucked for five breaths. Sword Maneuvers and Twists: • Participants perform torso twists while pointing the sword behind them and focusing on the tip for 10 breaths on each side. • A series of "outside flower" and "reverse outside" maneuvers are done, emphasizing posture and precision in pointing. Stretches and Folds: • Seated Flow: With one leg extended, participants perform hinges and outside flower points followed by a side body stretch and a twisted forward fold held for 10 breaths. • Cat-Cow Variation: A modified sequence on all fours focuses on curving the spine, opening the chest, and pushing up through the vertebrae. • Lotus and Half Lotus: Movements include half lotus with a cobra-like roll forward to stretch the hips, and full lotus (or cross-legged) while holding the sword for deep breaths. • Belly on Ground: A variation of lotus or cross-legged position where the belly is brought to the ground for three deep breaths. • Overhead Flying Pigeons: Pigeon poses combined with 10 overhead sword flowers per side, followed by a held pigeon pose. Cool Down: • Happy Baby: Used to release the lower back and open the hips for 10 breaths. • Savasana: A period of deep rest and visualization, imagining the body melting onto the mat. • Final Breaths: The practice concludes with three deep breaths while holding the sword at the chest.