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Mobility & joints

Luteal Flow for Joint Ease

This gentle session invites ease into your hips and spine, perfect for the slowing energy of your luteal phase. It's designed to soothe your joints and promote mindful movement for all bodies.

20 minAll levelslutealEquipment: mat
60

Warm-up

  • Cat-Cow Flow

    120 seconds

    Synchronize your breath with gentle spinal undulations, finding fluid movement.

    Illustration of Cat-Cow Flow

  • Ankle Rotations (seated)

    60 seconds

    Slowly circle your ankles in both directions, awakening the small joints.

    Illustration of Ankle Rotations (seated)

Main session

Hip & Spine Nourishment

2 rounds

  • 90/90 Hip Swivels

    60 seconds

    Allow your legs to gently rotate from your hips, exploring your comfortable range.

    Illustration of 90/90 Hip Swivels

  • Thread the Needle

    45 seconds

    Reach and extend, feeling a release through your upper back and shoulder.

    Illustration of Thread the Needle

  • Supine Spinal Twist

    60 seconds

    Breathe into the gentle rotation, allowing your spine to unwind.

    Illustration of Supine Spinal Twist

Cool-down

  • Seated Forward Fold with leg extended

    60 seconds

    Gently lengthen your hamstrings and ease into a soft forward bend, releasing tension.

    Illustration of Seated Forward Fold with leg extended

  • Resting Pose (Supine)

    120 seconds

    Lie still, breathe deeply, and allow your body to absorb the movement.

    Illustration of Resting Pose (Supine)

Tags

mobilityluteal phasejoint healthgentle movementall levels