Luteal: Boundaries

Welcome to the luteal phase of The Cycle. This session, titled "Boundaries," is all about moving inward, discerning your surroundings, and shedding what no longer serves you. It utilizes the sword as a tool to focus on focus and internal clarity through controlled, intentional movements. This practice is designed for a phase of the cycle where you may feel the need to go internal and establish clear personal space. Today's Flow: • Breathing and Warm-up: The session begins with three deep breaths with hands at the chest, followed by a visualization exercise while holding the sword to center the mind. • Seated Stretches and Twists: • Zigzag Hip Stretch: Sit with feet in a zigzag position, pushing to one side while holding the sword with the palm upward to stretch the hip and open the chest. • Seated Spinal Twists: Bring one leg in front and use the opposite hand to hug the leg or twist, looking behind to promote spinal mobility. • Stacked Forward Fold: Stack the feet in a straight line and perform forward folds for three breaths to deepen the stretch. Kneeling and Lunging Flows: • Cat-Cow: Transition to all fours for three rounds of cat-cow to warm up the spine. • Kneeling Warrior Strikes: From a kneeling position, perform five strikes combined with outside flowers, bringing the chin toward the shin to engage the core and lower body. • Open Hip Stretch: Perform an outside flower and open into a stretch, pushing the knee out while pointing the sword in the same direction as the body. • Overhead Flower Folds: Sitting back on the heel, complete five repetitions of overhead flowers followed by a forward fold. Standing Warrior Flow: • Warrior Sequence: Flow through Warrior 3, a striking warrior pose, Warrior 1, and Warrior 2, focusing on balance and maintaining a straight back. • Standing Split and Kicks: Transition into a standing split for five breaths, followed by five back kicks to build strength and stability. Boundary Flow: • Lunging Ninja Infinity Flow: Perform a dynamic flow involving outside flowers, kneeling lunges, and overhead flowers, transitioning between sides to create a continuous "infinity" movement. Cool Down: • Final Breaths: The session concludes with three deep, seated breaths to wind down and relax after the increased intensity of the practice.