Movement Guide Categories: Beginner

Beginner Yoga Routine

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All Levels

A 21-minute beginner-level Yoga routine with a relaxing savasana at the end.

Suitable for any time of your menstrual cycle. No props needed.

Yoga, Mobility and Relaxation

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All Levels

This gentle yoga session is perfect for weeks 4 and 1 of your cycle—or anytime you’re feeling tired, sore, or low on energy.  

Full Body with Weights

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Beginner Level

A beginner-friendly full-body weight workout that builds strength and adapts easily to every phase of your cycle.

Yoga Stretch And Mobility

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All Levels

In your high-energy phase, focus on controlled arm, shoulder, and back movements using light weights . This all-levels workout builds strength. Weeks 2–3 of Menstrual Cycle  

Full Body Pilates and Pelvic Floor

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All Levels

Strengthen, tone, and connect with your body in this full-body Pilates workout focused on pelvic floor engagement. Suitable for all levels and every week of your menstrual cycle.

Full Body Stretch And Strength

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All Levels

Boosts mobility, builds strength, and supports overall fitness. Great for weeks 1–2 of your menstrual cycle.

Gentle Strength and Mobility

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All Levels

This gentle workout is perfect for days when you’re tired, haven’t had enough sleep. Suitable for weeks 1 and 4 of your menstrual cycle.  

Yoga with Agnes – Prenatal Hip Activation and Release

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Prenatal

This yoga routine introduces hip-focused prenatal movements that activate the glutes and hips. Strengthening the hip muscles can ease lower back, pelvic, and hip pain and strong hips help stabilize the pelvis as your center of gravity shifts. Suitable for those who are pregnant and for anyone else at any time of their menstrual cycle.

Full Body with Weights

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All Levels

This full body routine uses weights, Yalda uses 1lb weights but you can use any weights or your choice, canned foods or continue with body weight. Suitable for weeks 2 and 3 of your menstrual cycle.

Yoga with Agnes – Prenatal Feel Strong Flow

Prenatal

This is the first in a series of Prenatal Yoga Flows. The practice includes torso movements, modified poses like lizard lunge, and core engagement without traditional crunches. Warrior poses and goddess pose enhance flexibility, while the session concludes with a relaxing child’s pose, promoting gratitude for the body’s capabilities.

Full Body Strength and Flexibility

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All Levels

This routine is perfect will work your full body in under 25 minutes. Perfect for all levels, this routine will leave you feeling strong, mobile, and refreshed! Suitable for weeks 2 and 3 of your mensutral cycle.

Yoga with Agnes – Steady Slow Flow

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All Levels

This routine is perfect for days when your energy is low. It’s a gentle yoga session that combines calming breathwork for relaxation and reflection with soft stretches and twists to release tension and improve spinal mobility. Yoga block is optional, you can also use a cushion. Suitable at any time of your menstrual cycle.