Dynamic Core Grounding

Warm-up

Kneeling Torso Rotation Chest & Shoulder Stretch
60 seconds
Come onto all fours with your hands under your shoulders and knees under your hips, then sit your hips back a little towards your heels. Keeping your left hand planted, slide your right arm along the mat under your body towards the left, letting your right shoulder and the side of your head rest gently down. Feel the stretch across the back of your shoulder and upper back. Pause and breathe, then press through your left hand to bring your right arm back and open your chest. Move slowly and keep it comfortable for your neck. Exhale and gently lift your pelvic floor as you rotate; inhale and let it soften as you return. Swap sides halfway through.
Superman
120 seconds
Lie on your stomach with your arms reaching long in front of you and your legs long behind you, forehead resting just above the mat. Breathe in to prepare. As you exhale, gently lift your pelvic floor and draw your belly in, then float your arms, chest and legs a few centimetres off the floor, reaching long through your fingertips and toes. Pause for a breath, then lower slowly with control. Keep your neck long and your gaze down, and lift only as high as feels comfortable in your lower back; lower and longer is better than high. For an easier version, lift one arm and the opposite leg at a time. You should feel your back, glutes and the backs of your legs working.

Main session

1 round

Lying Bent Knee Raise and Extend
10-12 reps per side
Lie on your back with your knees bent, feet on the mat and arms resting by your sides. Gently draw your belly button in and lift your pelvic floor, keeping your lower back softly in contact with the mat. As you exhale, lift both bent knees up over your hips, then slowly straighten your legs up towards the ceiling. Inhale as you bend your knees again and lower your feet back to the mat with control. Keep your head and shoulders relaxed on the mat throughout. If you feel your back arch, your belly dome, or heaviness in your pelvic floor, make it smaller: lift one leg at a time, or simply lift your knees without straightening them.
0 / 12
Forearm Plank (Knees Down Option)
40 seconds
Alright, let's set ourselves up for a great forearm plank. Gently bring your forearms to the mat, elbows directly under your shoulders, and with your knees on the ground, create a straight line from your head to your knees. On your exhale, lightly press into your forearms and knees, engaging your core and lifting your hips just to that point where your body feels incredibly long and stable. Remember to keep breathing smoothly and consistently throughout. A common mistake here is letting the hips sag too low, so really focus on keeping that long, straight line, almost like you're a board. You've got this!

Cool-down

Standing Torso Twist
60 seconds
Stand tall with your feet hip-width apart, knees soft, and your arms reaching out to the sides at shoulder height. Breathe in to grow tall through the crown of your head. As you exhale, gently lift your pelvic floor and slowly turn your ribs and shoulders to one side, letting your arms travel with you while your hips stay facing forward. Lower your arms a little if your shoulders tire. Breathe in as you come back through the centre, then exhale and turn to the other side. Keep the movement smooth and easy, never forced, and only turn as far as feels comfortable in your lower back. Let your head follow your chest so your neck stays relaxed. You should feel a gentle release through your waist, mid-back and shoulders.
Belly Breath in Constructive Rest
60 seconds
Settle onto your back, knees bent and feet flat, hip-width apart and comfortably close to your glutes, letting your body soften. As you gently inhale through your nose, really feel your belly rise towards the ceiling like a balloon filling with air, then slowly exhale through your mouth, letting your belly soften and fall completely back towards your spine, as if all the air is gently releasing. The key is to keep your chest and shoulders relaxed, just letting your ribs naturally expand and contract with your breath, avoiding any tension or forceful breathing.