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Restorative & nervous system reset

Quiet Strength & Stillness

This unique session blends gentle strength with profound stillness, offering a supportive balance for your luteal phase. It's perfect for cultivating inner calm while honoring your body's need for grounding.

15 minAll levelslutealEquipment: mat, optional small towel/blanket
60

Warm-up

  • Standing Pelvic Circles

    90 seconds

    Create gentle circles with your hips, feeling your feet rooted to the earth.

    Illustration of Standing Pelvic Circles

  • Side Body Reaches

    60 seconds

    Inhale to lengthen, exhale to gently reach, finding space in your torso.

    Illustration of Side Body Reaches

Main session

Stability & Restoration

n/a

  • Bird-Dog (slow and controlled)

    60 seconds

    Move with intention, focusing on core stability and smooth extension without rushing.

    Illustration of Bird-Dog (slow and controlled)

  • Half-Kneeling Hip Flexor Stretch

    90 seconds

    Tuck your tailbone slightly to deepen the front line stretch, breathe into comfort.

    Illustration of Half-Kneeling Hip Flexor Stretch

  • Supine Apanasana (Knees-to-Chest)

    120 seconds

    Hug your knees gently, feeling a soothing compression in your abdomen.

    Illustration of Supine Apanasana (Knees-to-Chest)

  • Reclined Butterfly (feet together, knees open)

    180 seconds

    Allow your inner thighs to release, supporting your knees with props if needed for comfort.

    Illustration of Reclined Butterfly (feet together, knees open)

Cool-down

  • Guided Visualisation (Calming Breath)

    120 seconds

    Imagine a wave of calm spreading through your body with each exhale.

    Illustration of Guided Visualisation (Calming Breath)

Tags

quiet strengthstillnessgroundinglutealmindful movement