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Yoga flow

Luteal Flow: Grounding & Release

This gentle yoga flow is designed to help you connect with the inherent wisdom of your body during the luteal phase. Expect a nurturing sequence that fosters a sense of calm and release.

30 minAll levelslutealEquipment: mat
60

Warm-up

  • Cat-Cow Flow

    180 seconds

    Move with your breath, allowing your spine to undulate freely.

    Illustration of Cat-Cow Flow

  • Gentle Neck Rolls

    120 seconds

    Release tension in the neck and shoulders, moving slowly and deliberately.

    Illustration of Gentle Neck Rolls

Main session

Slow Flow Sequence

1 round

  • Child's Pose

    60 seconds

    Sink deeply, inviting a sense of surrender and ease.

    Illustration of Child's Pose

  • Tabletop to Downward Dog

    120 seconds

    Find length in your spine, pedaling out your heels gently.

    Illustration of Tabletop to Downward Dog

  • Low Lunge (right & left)

    90 seconds

    Soften into your hips, finding space in the front of your hip flexor.

    Illustration of Low Lunge (right & left)

  • Half Splits (right & left)

    90 seconds

    Lengthen through the back of your leg, keeping a soft bend in the knee.

    Illustration of Half Splits (right & left)

  • Seated Forward Fold

    120 seconds

    Allow your upper body to drape over your legs, releasing your lower back.

    Illustration of Seated Forward Fold

  • Supine Spinal Twist (right & left)

    90 seconds

    Release through your spine, letting gravity deepen your stretch.

    Illustration of Supine Spinal Twist (right & left)

Cool-down

  • Reclined Bound Angle Pose

    180 seconds

    Open through your hips and chest, inviting deep relaxation.

    Illustration of Reclined Bound Angle Pose

  • Savasana (Corpse Pose)

    300 seconds

    Allow yourself to completely rest, absorbing the benefits of your practice.

    Illustration of Savasana (Corpse Pose)

Tags

luteal phaseyogagentle flowstress reliefflexibilitymindful movement