Warm-up
Cat-Cow with Pelvic Floor Awareness
180 seconds
Let's begin on all fours, hands under shoulders, knees under hips. Gently arch your back on an inhale, letting your belly soften and your sit bones widen, feeling a gentle lengthening through your pelvic floor. As you exhale, round your spine, drawing your naval towards your spine and subtly lifting and shortening your pelvic floor, like you're holding back a whisper. Remember to keep your neck long and relaxed, avoiding craning your head up or letting it drop too much. A common mistake is rushing through the movement, so take your time and really connect with your breath and body.
Main session
Integrated Core Flow
3 roundsModified Dead Bug
10 reps
Okay, lovely, let's get into this modified dead bug! To begin, lie on your back with your knees bent, feet flat on the floor, and arms reaching straight up towards the ceiling. As you exhale, slowly lower just one arm and the opposite leg towards the floor, keeping your lower back gently pressed into the mat. Inhale as you return them to the starting position, then switch sides. Remember to move with control, visualizing a string pulling your belly button towards your spine to maintain that stable core. A common mistake is letting your lower back arch off the floor; just move within your comfortable range to avoid that.
0 / 10
Bridge with Pelvic Floor Engagement
12 reps
"Imagine a gentle lift from within as you lie on your back with knees bent and feet flat, arms relaxed beside you. As you exhale slowly through pursed lips, softly draw your pelvic floor upwards like a little elevator, then press your hips towards the ceiling, feeling a gentle stretch in your thighs. Inhale as you smoothly lower back down, releasing your pelvic floor softly. Remember to keep a tiny space between your chin and chest throughout. A common mistake is clenching your glutes and belly too hard, instead of focusing on that internal lift."
0 / 12
Plank (Forearm or Full)
40 seconds
Let's find your strong plank! Begin on your forearms or hands, with shoulders stacked directly over your elbows or wrists, creating a straight line from head to heels. Lift your core away from the floor like someone's gently pulling a string from your belly button to the ceiling. Take slow, steady breaths, inhaling through your nose and exhaling slowly through your mouth. Remember to keep your neck long and eyes looking slightly forward, not down. A common mistake is letting your hips sag towards the floor, forming a "U" shape – instead, imagine you're balancing a tray of refreshing drinks on your back!
Cool-down
Thread the Needle Stretch
120 seconds
Let's gently open up your spine with the Thread the Needle stretch. Begin on all fours, hands directly under your shoulders and knees under your hips. As you inhale, reach one arm gracefully towards the ceiling, then on your exhale, "thread" that arm under your other arm and body, letting your shoulder and ear rest on the mat, breathing softly as you hold. Keep your hips stacked over your knees to maximize the spinal twist, avoiding letting them drift too far to one side. Remember, it's about release, not force.
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