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Yoga flow

Calm & Center: Luteal Release

This gentle yoga flow is designed to soothe your system and release physical and emotional tension common in the luteal phase. Focus on nurturing yourself through compassionate movement.

20 minAll levelslutealEquipment: mat
60

Warm-up

  • Seated Spinal Rolls

    180 seconds

    Initiate movement from your pelvis, creating undulation through the spine.

    Illustration of Seated Spinal Rolls

Main session

Nurturing Flow

1 round

  • Gentle Pelvic Tilts to Bridge Pose

    5 reps

    Connect to your pelvic floor, gently lifting and lowering.

    0 / 5
    Illustration of Gentle Pelvic Tilts to Bridge Pose

  • Figure Four Stretch (Supine)

    90 seconds

    Breathe into the outer hip, relaxing into the stretch.

    Illustration of Figure Four Stretch (Supine)

  • Side Lying Quadricep Stretch

    60 seconds

    Gently lengthen the front of the thigh, keeping the knee soft.

    Illustration of Side Lying Quadricep Stretch

  • Staff Pose to Seated Forward Fold (gentle)

    120 seconds

    Fold from your hips, maintaining a long spine.

    Illustration of Staff Pose to Seated Forward Fold (gentle)

Cool-down

  • Knees to Chest Rock

    120 seconds

    Massage your lower back, finding comfort in the gentle motion.

    Illustration of Knees to Chest Rock

  • Savasana with Hand on Heart

    240 seconds

    Connect to your heart space, cultivating self-compassion and ease.

    Illustration of Savasana with Hand on Heart

Tags

yoga for hormoneslutealcalminggentle movementall levels