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Full body strength

Nourishing Full Body Flow During Menstruation

This gentle full-body strength workout is designed to support your body's energy during menstruation. We'll focus on mindful movements to nourish your muscles and maintain core strength without depletion.

25 minBeginnermenstrualEquipment: yoga mat, light dumbbells (optional)
60

Warm-up

  • Cat-Cow Stretch

    120 seconds

    Arch and round your spine gently.

    Illustration of Cat-Cow Stretch

  • Bird-Dog

    120 seconds

    Alternate reaching opposite arm and leg.

    Illustration of Bird-Dog

  • Pelvic Tilts

    60 seconds

    Gently tilt pelvis forward and back.

    Illustration of Pelvic Tilts

Main session

Block 1: Grounding Strength

2

  • Goblet Squat (light weight or bodyweight)

    8-10 reps

    Keep chest up, lower hips as if sitting.

    0 / 10
    Illustration of Goblet Squat (light weight or bodyweight)

  • Wall Push-ups

    8-10 reps

    Hands on wall, elbows bend outwards.

    0 / 10
    Illustration of Wall Push-ups

  • Glute Bridge

    10-12 reps

    Lift hips off floor, squeeze glutes.

    0 / 12
    Illustration of Glute Bridge

Block 2: Gentle Core & Posture

2

  • Dead Bug

    8-10 reps per side

    Alternate lowering arm and leg with control.

    0 / 10
    Illustration of Dead Bug

  • Seated Row (resistance band or imaginery)

    10-12 reps

    Squeeze shoulder blades together.

    0 / 12
    Illustration of Seated Row (resistance band or imaginery)

  • Standing Side Bend

    8-10 reps per side

    Gently stretch side body.

    0 / 10
    Illustration of Standing Side Bend

Cool-down

  • Child's Pose

    120 seconds

    Rest hips on heels, forehead down.

    Illustration of Child's Pose

  • Supine Twist

    60 seconds

    Gently twist spine with knees to side.

    Illustration of Supine Twist

  • Deep Belly Breathing

    120 seconds

    Inhale deeply into belly, exhale slowly.

    Illustration of Deep Belly Breathing

Tags

full bodystrengthbeginnermenstrual phaselow impact