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Full body strength

Mindful Movement for Menstruation

This practice is about conscious movement, honoring your body's need for gentle support during your menstrual phase. We'll build strength gently, focusing on stability and grounding.

25 minBeginnermenstrualEquipment: yoga mat
60

Warm-up

  • Neck Rolls

    60 seconds

    Slowly roll head side to side.

    Illustration of Neck Rolls

  • Shoulder Rolls

    60 seconds

    Roll shoulders forward and backward.

    Illustration of Shoulder Rolls

  • Ankle Circles

    60 seconds

    Circle ankles in both directions.

    Illustration of Ankle Circles

  • Wrist Circles

    60 seconds

    Gently circle wrists.

    Illustration of Wrist Circles

Main session

Block 1: Foundational Strength

2

  • Bodyweight Squat

    10-12 reps

    Lower down with control, feel grounded.

    0 / 12
    Illustration of Bodyweight Squat

  • Kneeling Push-ups

    8-10 reps

    Keep core engaged, lower chest towards mat.

    0 / 10
    Illustration of Kneeling Push-ups

  • Bird-Dog (slow and controlled)

    8-10 reps per side

    Extend, balance, focus on core.

    0 / 10
    Illustration of Bird-Dog (slow and controlled)

Block 2: Gentle Core & Hips

2

  • Clamshells

    12-15 reps per side

    Keep feet together, lift top knee.

    0 / 15
    Illustration of Clamshells

  • Leg Raises (single or double)

    10-12 reps

    Keep lower back pressed down.

    0 / 12
    Illustration of Leg Raises (single or double)

  • Superman (gentle lift)

    8-10 reps

    Lift chest and arms slightly, pause.

    0 / 10
    Illustration of Superman (gentle lift)

Cool-down

  • Figure Four Stretch

    60 seconds

    Cross ankle over knee, gently pull.

    Illustration of Figure Four Stretch

  • Happy Baby Pose

    90 seconds

    Grab feet, gently rock side to side.

    Illustration of Happy Baby Pose

  • Savasana (Corpse Pose)

    150 seconds

    Relax completely, breathe deeply.

    Illustration of Savasana (Corpse Pose)

Tags

full bodybeginnerstrengthmenstrual phasebodyweight