Luteal Flow: Restorative Grounding

Warm-up

Supine Knee-to-Chest Rolls
180 seconds
Gently hug your knees, allowing for a soft massage across your lower back.
Gentle Side Stretches (seated)
120 seconds
Reach arms overhead and lean to each side, creating space in your rib cage.

Main session

1 round

Supported Child's Pose
180 seconds
Use a blanket or cushion under your chest for ultimate comfort, melting into the support.
Reclined Spinal Twist with Support (right & left)
120 seconds
Place a block or cushion under your top knee for a gentle, supported twist.
Legs-Up-The-Wall Pose
240 seconds
Allow gravity to draw blood flow towards your core, creating a calming effect.
Supported Fish Pose (using blanket/block)
180 seconds
Open your chest and throat, breathing deeply into your heart space with gentle support.
Constructive Rest Position
120 seconds
Allow your knees to fall inward, supporting their own weight; release your jaw.

Cool-down

Body Scan Meditation in Savasana
180 seconds
Scan your body from head to toe, noticing sensations without judgment, inviting full relaxation.
Extended Savasana
300 seconds
Rest deeply, allowing your awareness to gently expand and soften with each breath.