In the Fall+Winter 2023 edition of MN Yoga + Life magazine (pg. 50), we explored the seasons expressed within the woman’s body through the menstrual cycle phases. With the springtime of the year, we move from the dark stillness of winter into the gradual planting and blooming of the spring. During the follicular phase, we shift from the low hormonal state of the menstrual bleed and into the gradual increasing of hormones and energy culminating to the next phase of ovulation. We can support the springtime of the body through a movement practice honoring this cyclical transition.
Beginning in a supported savasana, exploring a three-part breath practice to connect with the body.
Transition to a seated posture with hands at heart center for greeting the womb from the heartspace. Invite an intention to your practice.
Transition hands to the womb space with an exhaled breath, then settle the hands with an inhale.
With an exhale, transition the hands away from the body, holding thumb-tips and pointer-fingertips together lifting to overhead.
Invite the sides of the hands together into a lotus overhead, and invite an inhale breath.
With the exhale breath, return to heart center. Repeat the greeting to the womb with the breath for 9 rounds.
For the mill-grinding sequence, flex the feet, unite the hands together, and elongate the spine with an inhale.
With the exhale breath, reach the arms to the left side and rock the seated hips into a circle shape.
Continue the exhale breath all the way through to the other side, keeping the sitting bones grounded.
Continue to keep the spine long and the breath steady with the exhale.
As you transition back to the center, inhale the breath and pause here before continuing 8 further rounds on the first side. Explore the other direction for 9 rounds.
Invite the feet onto the ground and place the hands along the legs with the spine long. On an inhale, invite the body and the hips to rock forward.
With an exhale breath, invite the body and the hips to rock back. Explore the rocking hips for 9 rounds of breath.
Transition so the feet touch one another with the knees wide. Let the hands rest on the ankles or feet and take an inhale breath.
With the exhale, begin creating circles with the upper body, inhaling forward.
Let the spine remain long as the body travels with the inhale breath.
As you begin traveling backwards, allow for the exhale breath to guide along this way. Repeat 8 additional times in this direction and repeat for 9 breaths on the other side.
Invite yourself to stand with a strong presence to the ball-mounds of your feet. This standing sequence invites us to move with the breath while creating shapes with the hips and pelvic bowl.
“C” shapes: With an exhale breath, let the knees bend and the tailbone curl as if you’re creating a “ C “ shape with the hips, then inhale to stand, repeating 9 times.
Invite the next 9 rounds of breath to create circles with the hips, going in one direction, inhaling forward and exhaling back then changing directions for another 9 rounds.
Invite the next 9 rounds of breath to create figure-8 shapes with the body and align the breath as a guide for movement. Explore in both directions.
Finally, invite the hips to create a “ U “ shape and possibly add more movement with the knees. Do 9 rounds of breath with an inhale going one direction and the exhale going back, then switch so the other side leads for another 9 rounds.
From the standing posture, reach down to the ground and bend into the knees with the hands onto the feet. Invite the spine to lengthen with an inhale breath…
…with the exhale breath, lengthen the legs and allow the head to draw down towards the ground. Repeat between the squatting posture and lengthened leg posture for 9 rounds of breath.
Transition to a seated posture where the foot can reach to the opposite knee, with the other foot tucked behind. The hand can first rest on the same-side knee or thigh and the opposite at the level of the hip crease. Inhale here.
With the exhale breath, invite the back sitting bone to raise slightly, before an inhale invites you back to where you started.
Transition to a reclined posture on the ground, allowing the body to roll to one side. Let the top leg rest on a bolster or bend and rest on the ground. Align the arms long and hands together.
With an inhale breath, invite the top hand and arm to reach up along the level of the shoulder. The gaze may follow if comfortable. Allow the grounding leg to be long.
As the exhale breath releases, allow the top arm to twist along the space open behind the body. Optional: rest open for a round of breath… or…
Allow the strength of the inhale breath to guide the top arm again to reach up at the level of the shoulder, before the following exhale leads the arms back to starting. Explore 6 additional rounds before repeating on the other side.
To close your practice, invite the body to get cozy and rest for a 15-20 minute yoga nidra, focusing on rest and your awareness of different aspects of your spring body.
Laura Willenbring lives a life of curious fascination with the natural world, never without a book on hand or a question on her heart. A 500hr RYT and RPYT with thousands of hours of study and practice, she’s currently completing her ayurvedic health counselor requirements. Along with yoga, Laura is a licensed and practicing integrated veterinarian focusing on traditional Chinese veterinary medicine, acupuncture, food therapy and herbal medicine, public health, and food safety. She recognizes the intersectionality of the human-animal bond, and the value of integrated practices for people as well as pets.
