Movement Guide Categories: Cycle Syncing 1 and 4

Yoga Routine

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Beginners

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.

Joints and Mobility Routine

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All Levels

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.

Post Travel Stretch

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All Levels

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.

Upper Body Stretch and Mobility

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All levels

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.

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 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.

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.

No Props Quick Full Body

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All Levels

This routine will improve hip flexibility, core strength, and focuses on the glutes. This is suitable for any level and at any time of your menstrual cycle. No props are needed.