Movement Guide Categories: Cycle Syncing 1 and 4

Full Body with No Props

Screenshot_274-1

Beginner

This full-body workout can be done at home or away as no props are needed. It’s perfect for beginners in week 1 or week 4 of their menstrual cycle.

Quick Yoga Stretch

Screenshot_261-1

All Levels

This super quick yoga stretch routine is great for days when you need to get the energy flowing, when you feel a bit tight from walking or sitting all day, or when you simply just fancy a bit of yoga instead of pilates. Suitable for any time of your menstrual cycle.

Post Walk or Run Stretch

Screenshot-2023-12-16-at-20.53.13

All Levels

This stretch routine is perfect after a long walk, run, drive, a long day, or even before bed. Stretching will bring mobility, movement, and flow of energy to your body. Suitable at any time of your menstrual cycle.

Power Yoga

Screenshot_164-1

Intermediate-Advanced

Gentle but powerful routine to tighten your body and relax your mind. Incorporating Ujjayi breathing that will reset your central nervous system and offset any inflammatory triggers. Suitable for weeks 1 and 4 of the menstrual cycle.

Stretch and Yoga

Screenshot_173-1

All levels

This routine will not only help you elongate your muscles but also enhance your mobility and leave you feeling supple. It will help improve flexibility, increase blood flow, and reduce muscle tension. Suitable for weeks 1 and 4 of your menstrual cycle.

Full Body Flow

Screenshot_170-1

All Levels

This workout will not only work your whole body and get your heart rate going, but it will also strengthen and stretch your body! Great for weeks 2 and 3 of your menstrual cycle.

Stretch for Digestive Issues

Screenshot_161-1

All levels

Incorporating stretches into your routine can stimulate the vagus nerve, which plays a crucial role in regulating digestion. This stretch routine is perfect if you are suffering from any digestive issues or have lower back pain from a flare up. Suitable for weeks 1 and 4 of your menstrual cycle.

Restorative Yoga

thumb

All Levels

In just 24 minutes, you can have a full-body workout, release tension, restore energy, stretch and relax. No equipment needed. Perfect for weeks 1 and 4 of your menstrual cycle.

Full Body Workout

Screenshot_125

All Levels

This full-body routine can be done from anywhere, your home, the gym, a hotel room or the garden. Perfect at any time of the menstrual cycle.

Pilates and Yoga Flow

Screenshot_11211-copy

Intermediate/Advanced

A Pilates and Yoga flow to help strengthen and stretch your body, improving flexibility, balance, and overall well-being. Perfect at any time of your menstrual cycle.

Stretch Routine

Screenshot_744

Intermediate

Stretching and keeping good mobility are key for the body to function well. Add this routine before or after any movement video or perform it on its own. Suitable at any time of your menstrual cycle.