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Yoga flow

Root & Release: Luteal Slow Flow

This thoughtful flow helps you connect to your core strength and release built-up tension, ideal for your luteal phase. It's about mindful movement and deep, nourishing breaths.

20 minAll levelslutealEquipment: mat
60

Warm-up

  • Deeper Cat-Cow to Downward Dog

    180 seconds

    Articulate each vertebra, inviting warmth into your spine.

    Illustration of Deeper Cat-Cow to Downward Dog

Main session

Mindful Stability Sequence

1 round

  • Standing Forward Fold to Halfway Lift

    3 rounds

    Move with intention, feeling the length through your hamstrings.

    0 / 3
    Illustration of Standing Forward Fold to Halfway Lift

  • Three-Legged Dog to Knee-to-Chest

    60 seconds

    Engage your core gently, finding stability in transition.

    Illustration of Three-Legged Dog to Knee-to-Chest

  • Pigeon Pose Prep

    120 seconds

    Allow a deep opening in the outer hip, supporting yourself as needed.

    Illustration of Pigeon Pose Prep

  • Seated Side Bend

    60 seconds

    Create space along the ribs, breathing into the expansion.

    Illustration of Seated Side Bend

Cool-down

  • Reclined Bound Angle Pose

    180 seconds

    Rest and restore, inviting a sense of spaciousness in the hips.

    Illustration of Reclined Bound Angle Pose

  • Savasana

    180 seconds

    Let go completely, allowing your body to integrate the practice.

    Illustration of Savasana

Tags

yoga flowluteal supportcore connectiontension releaseall levels