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Yoga

Vinyasa · Yin · Kundalini · Ashtanga — cycle phase mapped

Morning Primer (5 min — daily)

Before deep work begins — awakens body without depleting energy

Cat-cow × 10 (spinal awakening)

Downward dog hold × 5 breaths

Low lunge (each side) × 5 breaths

Standing forward fold

Mountain pose — set intention

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Follicular & Ovulatory

Flow-based practice linking breath with movement. Dynamic, building heat.

Best for: Strength, cardiovascular capacity, coordination

Sun Salutation A × 5Sun Salutation B × 3Standing sequenceBalance posesBackbendsHip openersInversionsSavasana

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Luteal & Menstrual

Long-hold poses (3-5 min) targeting deep connective tissue — fascia, ligaments, joints.

Best for: Joint health, flexibility, parasympathetic nervous system, recovery

ButterflyDragon (each side)Sleeping swan (each side)CaterpillarReclined twist (each side)Child's pose hold

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Ovulatory — peak energy

Kriya-based practice using breath, movement, chanting, and mudra to activate energy.

Best for: Energy activation, nervous system resilience, spiritual grounding

Tuning in (Ong Namo)Warm-up kriyaMain kriya (40 min)MeditationSavasanaClosing mantra

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Follicular — building phase

Fixed sequence of postures performed in precise order with specific breath count (vinyasa count).

Best for: Strength, discipline, heat generation, full-body integration

Primary Series openingStanding sequencePrimary seated sequenceClosing sequence

• Morning primer daily (5 min) — non-negotiable, part of morning ritual

• Full practice 3-4× per week — style selected by cycle phase

• Menstrual phase: Yin only. No inversions during heavy days

• Ovulatory phase: Full Vinyasa or Kundalini — leverage peak energy

• Yoga after ancient practices on the same day (never before)

• Resistance training days → Yin in the evening as recovery