Menstrual: Stillness

Welcome to the Menstrual Phase of your cycle. This very beginner friendly class focuses on stillness and deep breathing utilizing your sword. You will begin in a comfortable seated position with the unsheathed sword held to your chest. The class includes: • Breathing: Three deep rounds of Ujjayi (ocean) breathing followed by three final breaths exhaling through the mouth to end the session. • Seated Poses: Side body reaches and twists while seated, followed by holding the sword outward with one hand while focusing on its tip. • Twists: Seated spinal twists and a lying spinal twist towards the end of the session. • Side Body Stretches: Arched side stretches while seated and reaching to the sides during Child's pose. • Forward Folds: A seated forward fold with an arched back and a tucked chin while sitting on the heels. • Hip Openers: A variation of Pigeon pose and a seated butterfly position. • Cat-Cow: Five rounds of the Cat-Cow position on all fours. • Frog/Child's Pose: A Child's pose with open knees and feet together. • Core/Back Extension: A balancing pose on all fours extending one leg and the opposite arm holding the sword for ten breaths. • Restorative: Lying on the mat with feet together in a reclined butterfly position while holding the sword upward, followed by Shavasana. The session ends with three final deep breaths. Whether you are in the menstrual phase of your cycle or you just need a grounding practice, this flow is for you.