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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.
Unwind and release tension with this gentle evening stretch routine designed to help your body relax after a long day. This session focuses on slow, controlled stretches for the hips, back, shoulders, and legs to improve mobility, ease tight muscles, and calm the nervous system. Suitable at any time of your menstrual cycle.
This upper body strength and mobility routine targets the arms and core with controlled, purposeful movements to build stability, tone, and functional strength. Beginners can use lighter weights and take extra breaks, progressing gradually as strength and confidence improve. Suitable for weeks 2 and 3 of your menstrual cycle.
Sculpt and strengthen your legs and glutes with this focused lower body routine. Weights are optional as we move through controlled, targeted exercises designed to build strength, stability, and tone. Regular rest periods support recovery and help balance cortisol levels. Suitable for weeks 2 and 3 of your menstrual cycle.
This gentle stretch and mobility session is designed to release tension, improve circulation, and support joint health. This video helps calm the nervous system while restoring ease of movement. Ideal for daily practice AM or PM to reduce stiffness and support recovery.
Suitable at any time 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 full-body routine strengthens and tones your entire body using light weights. We’ll work through controlled, low-impact movements that target arms, legs, glutes, and core while keeping joints supported and inflammation low. Beginners can follow with lighter weights and fewer reps for a gentle, steady session that still builds strength. If you’re more advanced, increase your reps, your weights, or both to deepen the challenge and boost muscle endurance. 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 beginner-friendly routine targets the lower body, focusing on the legs and glutes with slow, controlled movements. Yalda uses 1lb ankle weights to add gentle resistance, but the session can be done without them. Perfect for beginners, with options to remove or add weights as needed. Intermediate and advanced levels can increase the weight or the number of 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.
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.
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
