Menstrual Phase: Nurture

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January 2025
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Menstrual Phase: Nurture

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Menstrual Phase: Nurture

Welcome to the Menstrual Phase

The menstrual phase is a time for restoration and nurturing as your body sheds and renews itself. This phase invites you to listen to your body’s needs and embrace self-care.

Movement Focus:
During this phase, it’s vital to focus on restorative movement that nurtures your body. Here are some tailored movement suggestions:

For Curated Guidance:

  • Menstrual Guide: Follow the scheduled week of balanced workout programming designed specifically for the Menstrual Phase.

  • Symptom Relief: Tackle common discomforts of this phase with strategically restorative practices

Additional Library Suggestions:

  • Core Work: Engaging in gentle core exercises and breathwork can help reduce uterine cramping and discomfort.

  • Glute Work: Incorporate glutes-focused exercises to support your lower back and prevent low back pain.

  • Footwork with the Pinky Ball: Give your feet some attention by rolling the soles on a pinky ball and practicing fascial foot rinsing. This can help to prevent cramps in your uterus, feet and calves via the fascial connection between the feet and the pelvic floor

  • Head, Neck and Jaw Release for Headaches and Cramps: Try relieving headaches using upper body release techniques in this specific video. This strategy can also assist in mitigating menstrual cramps via the pelvic floor jaw connection.

  • Energy Filter- chose “I Need to Keep It Chill” on the main library page to find all slower paced practices

***Calendar: Use the Calendar feature to curate your own schedule. Simply tap “Add to Calendar” beneath any video, select “+Add to my calendar,” and choose a date. You can plan your entire cycle and watch your workout selections appear in sequence each day!

Precautions: Your body needs extra hydration during this phase, so be sure to drink plenty of water! Incorporate breathwork and gentle core exercises to reduce cramping and promote healthy blood flow. While traditional Chinese medicine recommends avoiding inversions during this time, some individuals find gentle inversions helpful for maintaining blood circulation and preventing prolonged spotting.


More on the Menstrual Phase:

How Does It Feel?
During the first few days of your cycle, you may experience low energy levels and a sense of introspection. It's essential to honor this state and focus on restoration. However, around day 3 or 4, you might notice an abrupt increase in energy. Ride that wave to smoothly transition into the Follicular Phase! If your late luteal phase felt particularly challenging, you might experience a significant sense of relief once menstruation begins, so take it easy the first few days even if you feel a surge of energy. This will yield more energy upon your upcoming Follicular phase than if you push yourself too hard during this time.

What’s Happening Hormonally?
Hormonal levels, particularly estrogen and progesterone, are at their lowest during this phase. As your body begins to shed the uterine lining, you may experience cramping and discomfort. The drop in hormones can contribute to feelings of fatigue and a need for self-care. Lean into this!

Length & Timing:
The Menstrual Phase typically lasts between 3 to 7 days, depending on individual cycles.

How to Know You’re in the Menstrual Phase:
You’ll know you’re in this phase if you experience the onset of your period, marked by bleeding. Look for signs of low energy and physical symptoms like cramping or discomfort. Typically, menstruation occurs 14 days after ovulation.

Learn more

Videos (16)

Menstrual Guide
Menstrual Magic
32:59

Menstrual Magic

Movement to feel supported during the menstrual phase

Daily Mobility
21:01

Daily Mobility

Daily mobility moves to feel expansive

Nurturing Support
50:47

Nurturing Support

Supportive mat class to feel revitalized during the menstrual phase

Grounding Mobility And Flow
01:05:47

Grounding Mobility And Flow

Calm and grounding mobility class that ends with a repeatable flow sequence.

Menstrual Phase Support with Dr. Klara Brown
01:00:11

Menstrual Phase Support with Dr. Klara Brown

Support during your menstrual phase with special guest acupuncturist and herbalist Dr.Klara Brown DACM, L.Ac.

Hypertonic Pelvic Floor Practice
42:10

Hypertonic Pelvic Floor Practice

Mat practice for hypertonic pelvic floor

Align And Restore
01:04:12

Align And Restore

Restorative practice incorporating breathwork, corework and mobilty with a focus on the pelvic floor and transverse abdomins.

Posture Wake Up
28:02

Posture Wake Up

Strengthening and mobilizing roller practice with a focus on the thoracic spine so you can stand, sit, and move with better posture!

Symptom Relief
Roller Calf Release
07:12

Roller Calf Release

Release practice for the lower leg and ankle using the foam roller

Hamstring Hydration
28:01

Hamstring Hydration

Hamstring flexibility workout using the long resistance band and small firm ball.

Upper Body Release: Roller
16:11

Upper Body Release: Roller

Soothing foam roller massage and stretch for chest, shoulders, upper back and neck

Jaw and Neck Release: Pinky Ball
15:38

Jaw and Neck Release: Pinky Ball

Self-massage for the jaw, neck, and traps using a small ball

Lower Back Care
40:08

Lower Back Care

Full workout focusing on lower back mobilization and core strength

Fix Your Feet
29:45

Fix Your Feet

A conditioning practice for your feet!

Stretch Snack: Hip Opener
13:25

Stretch Snack: Hip Opener

Reset and refresh with a stretchy, hip opening movement snack!

Resistance Band Stretch: Foot and Hamstring
18:46

Resistance Band Stretch: Foot and Hamstring

Lengthening practice for the legs, focusing on the feet, ankles and hamstrings

Show all videos
Menstrual Guide
Menstrual Magic
32:59

Menstrual Magic

Movement to feel supported during the menstrual phase

Daily Mobility
21:01

Daily Mobility

Daily mobility moves to feel expansive

Nurturing Support
50:47

Nurturing Support

Supportive mat class to feel revitalized during the menstrual phase

Grounding Mobility And Flow
01:05:47

Grounding Mobility And Flow

Calm and grounding mobility class that ends with a repeatable flow sequence.

Menstrual Phase Support with Dr. Klara Brown
01:00:11

Menstrual Phase Support with Dr. Klara Brown

Support during your menstrual phase with special guest acupuncturist and herbalist Dr.Klara Brown DACM, L.Ac.

Hypertonic Pelvic Floor Practice
42:10

Hypertonic Pelvic Floor Practice

Mat practice for hypertonic pelvic floor

Align And Restore
01:04:12

Align And Restore

Restorative practice incorporating breathwork, corework and mobilty with a focus on the pelvic floor and transverse abdomins.

Posture Wake Up
28:02

Posture Wake Up

Strengthening and mobilizing roller practice with a focus on the thoracic spine so you can stand, sit, and move with better posture!

Symptom Relief
Roller Calf Release
07:12

Roller Calf Release

Release practice for the lower leg and ankle using the foam roller

Hamstring Hydration
28:01

Hamstring Hydration

Hamstring flexibility workout using the long resistance band and small firm ball.

Upper Body Release: Roller
16:11

Upper Body Release: Roller

Soothing foam roller massage and stretch for chest, shoulders, upper back and neck

Jaw and Neck Release: Pinky Ball
15:38

Jaw and Neck Release: Pinky Ball

Self-massage for the jaw, neck, and traps using a small ball

Lower Back Care
40:08

Lower Back Care

Full workout focusing on lower back mobilization and core strength

Fix Your Feet
29:45

Fix Your Feet

A conditioning practice for your feet!

Stretch Snack: Hip Opener
13:25

Stretch Snack: Hip Opener

Reset and refresh with a stretchy, hip opening movement snack!

Resistance Band Stretch: Foot and Hamstring
18:46

Resistance Band Stretch: Foot and Hamstring

Lengthening practice for the legs, focusing on the feet, ankles and hamstrings

Comments on collection (2)

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February 04

I love how thorough you are with everything, always, Ashley! So blessed to know you! 

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