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Full body strength

Restorative Strength for Your Inner Spring

During your menstrual phase, your body is doing deep restorative work. This workout supports that process with gentle strength, promoting circulation and ease without overexertion.

25 minBeginnermenstrualEquipment: yoga mat, small cushion or blanket (optional)
60

Warm-up

  • Gentle Spinal Twists (seated)

    120 seconds

    Inhale tall, exhale twist gently.

    Illustration of Gentle Spinal Twists (seated)

  • Arm Circles (small)

    60 seconds

    Small circles forward and back.

    Illustration of Arm Circles (small)

  • Marching in Place

    120 seconds

    Lift knees, gentle arm swing.

    Illustration of Marching in Place

Main session

Block 1: Lower Body Stability

2

  • Wall Sit (brief hold)

    30 seconds

    Back flat on wall, knees at 90 degrees.

    Illustration of Wall Sit (brief hold)

  • Calf Raises

    12-15 reps

    Lift onto balls of feet, gentle lower.

    0 / 15
    Illustration of Calf Raises

  • Side Lying Leg Lift

    10-12 reps per side

    Lift top leg with control, don't rush.

    0 / 12
    Illustration of Side Lying Leg Lift

Block 2: Upper Body & Core Connection

2

  • Reverse Fly (bodyweight or very light)

    10-12 reps

    Squeeze shoulder blades, imagine wings.

    0 / 12
    Illustration of Reverse Fly (bodyweight or very light)

  • Plank on Knees (short hold)

    30 seconds

    Keep straight line from head to knees.

    Illustration of Plank on Knees (short hold)

  • Modified Crunches

    10-12 reps

    Lift head and shoulders slightly, engage core.

    0 / 12
    Illustration of Modified Crunches

Cool-down

  • Reclining Bound Angle Pose

    120 seconds

    Soles of feet together, knees open, relax.

    Illustration of Reclining Bound Angle Pose

  • Knees to Chest

    90 seconds

    Gently hug knees to chest, soft lower back.

    Illustration of Knees to Chest

  • Diaphragmatic Breathing

    150 seconds

    Focus on deep, calming breaths.

    Illustration of Diaphragmatic Breathing

Tags

full bodystrengthbeginnermenstrual phaserestorative