Movement Guide Categories: Cycle Syncing 1 and 4

Wrist Friendly Full Body

Wrist-Friendly-Full-Body

Beginners

This Full-Body routine is perfect for beginners and for those who want to perfect their form and connect with the mind-muscle connection. It is suitable for beginners during weeks 2 and 3 of their menstrual cycle and for intermediate and advanced women during weeks 1 and 4. No props needed.

Back to Basics

Back-to-Basics

Beginner

This short Back to Basics Routine is a simple and effective workout designed for beginners or for those who want to go back to basics to build a strong fitness foundation and build muscles slowly. You can use a pilates ball, a small cushion, a towel, or a soft toy.

Yoga with Agnes – Yoga Hip Opening Flow

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All Levels

Welcome to this soothing and nurturing hip-opening yoga flow. In this practice, we’ll gently guide our bodies through a sequence designed to release tension in the hips while simultaneously calming the nervous system. Suitable at any time of the menstrual cycle. Props include a cushion, and access to a wall is optional.

Go-To Full Body

Go-To-Full-Body-All-Levels

All Levels

This movement video is my current go-to routine. You will work your arms, core, glutes, and legs in this 25 minute session. Suitable at any time of the month. Props are optional, you can replace the pilates ball for a small cushion or towel rolled up.

Yoga with Agnes – Daily Flow

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All levels

This daily yoga flow is a perfect routine for connecting with your breath, stretching out those muscles, and focusing on your core strength. Suitable for weeks 1 and 4 of your menstrual cycle. No props are required.

Yoga with Agnes – Core Focused Flow

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Intermediate

Strengthen your core and whole body with this core focused yoga flow. As you move through each pose, remember to listen to your body, it’s important to find what feels right for you.

Yoga with Agnes – Shoulder Release Flow

Yoga-with-Agnes-Shoulder-Release-Flow-All-levels

All levels

In today’s fast-paced world, our shoulders often carry a heavy burden of stress and tension. Through the practice of yoga, we can find release for our shoulders and neck. Optional props – yoga block. Suitable for weeks 1 and 4 of your menstrual cycle.

Yoga with Agnes – Energizing Flow

Yoga-with-Agnes-Energizing-Flow-Intermediate

Intermediate

In this inspiring video with Agnes, we will guide you through an energizing flow that will leave you feeling refreshed, revitalized, and ready to take on the day. Suitable for weeks 1 and 4 of your menstrual cycle.

Balancing Flow

Balancing-Flow

Intermediate

Balance exercises are so important to not only improve muscular strength and joint support in your body, but they help develop those deep core muscles which helps us stay upright and steady as we age. Suitable at any time of the menstrual cycle.

Lymphatic Drainage Routine

Lymphatic-Drainage-Routine-All-levels

All levels

This routine is amazing for getting your lymphatic system flowing and reducing water retention. Suitable at any time of the menstrual cycle.

Deep Mobility

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All levels

Regular stretching exercises can play a crucial role in promoting and preserving mobility as we age. Stretching helps to improve flexibility, which is essential for maintaining a full range of motion in our joints and muscles. Incorporate this deep mobility routine into your weekly movement plan. Suitable at any time of your menstrual cycle.