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A gentle Pilates-inspired core and glutes routine focusing on mind-muscle connection, controlled movement, and mobility. No equipment needed, just slow, intentional exercises to strengthen, tone, and improve overall stability.
Suitable for weeks 2 and 3 of your menstrual cycle.
Gentle yoga flow designed to support circulation, reduce water retention, and release tension. Ideal after poor sleep, intense workouts, hormonal shifts, or triggers like sugar and alcohol. Save and return anytime.
Suitable at any time of your menstrual cycle.
This quick lower-body workout targets your legs and glutes to help build strength, tone muscles, and improve stability. Using controlled, low-impact movements, it’s ideal if you’re short on time but still want an effective burn. Suitable for weeks 2 and 3 of your menstrual cycle.
This gentle Beginners Yoga routine is perfect if you’re new to yoga or want a slow, supportive flow that helps you reconnect with your body. The session focuses on smooth, mindful movements that open the hips, release tension in the spine, and improve overall mobility. You’ll move through simple poses that encourage better posture, deeper breathing, and steady energy throughout the body. Suitable at any time of your menstrual cycle.
This Legs and Glutes routine targets your lower body with controlled, sculpting moves that build strength, tone, and stability, no equipment needed. Expect exercise to activate your glutes and thighs while improving mobility and posture. Perfect for home or travel, it’s a low-impact yet highly effective full lower-body workout. Suitable for weeks 2 and 3 of your menstrual cycle.
This beginner-friendly Pilates routine focuses on the upper body and core, guiding viewers through slow, controlled movements. A soft Pilates ball (or cushion/towel) is used for support, and light weights can be added for resistance. Yalda uses 1lb ankle weights as hand weights, but participants may adjust or skip them. Intermediate and advanced levels can increase weight or repetitions. Suitable for beginners during weeks 2 and 3 of your menstrual cycle and for intermediate and advanced at any time of the month.
This quick full body Joints Routine is designed to improve mobility, reduce stiffness, and keep you moving with ease. It’s especially beneficial during perimenopause, menopause, and as we age, when lower oestrogen levels can cause joint discomfort. Gentle and effective, this routine can be done daily to support flexibility, circulation, and long-term joint health. Suitable at any time of your menstrual cycle.
This Upper Body Routine works the arms and core to build strength and definition. You’ll need light hand weights — between 0.5 kg and 3 kg — adjusting the load based on your energy levels and where you are in your menstrual cycle. The session begins on your knees to help you engage your core from the start. Suitable for weeks 2 and 3 of your menstrual cycle.
This Full Body Pilates with Weights session is designed to tone, strengthen, and lengthen your entire body. You’ll need a small Pilates ball (slightly deflated) and light hand weights — around 2 lbs or 1 kg each. If you don’t have a ball, use a small towel or soft toy instead. Beginners can do the routine without weights. Suitable for weeks 2 and 3 of your menstrual cycle.
Feeling stiff after a long journey? These gentle stretches release tension, improve circulation, and help your body bounce back after travel. Perfect for resetting your energy and posture. Also great for those who sit down all day. Suitable at any time of your menstrual cycle.
This Pilates routine focuses on deep core activation to strengthen from the inside out. By targeting the muscles that support posture, stability, and alignment, you’ll build a solid foundation for every movement while protecting your back and improving overall strength. Suitable for weeks 2 and 3 of your menstrual cycle.
A stretch and mobility routine to release upper body tightness, ease back and neck pain, and counteract hours spent sitting, driving, or on screens. Suiltable at any time of your menstrual cycle.
Reboot and Revive
