Warm-up
Supine Pelvic Tilts with Breath
180 seconds
Gently lie on your back with knees bent, feet flat, and arms relaxed by your sides. As you exhale slowly, gently flatten your lower back into the mat, pulling your pubic bone slightly towards your belly button. Then, as you inhale, release and allow a small arch to return to your lower back, like a tiny hammock. Focus on keeping your glutes relaxed throughout the movement; a common mistake is clenching them instead of letting your core do the work. It’s a subtle dance between your breath and your pelvis, finding that sweet spot of gentle engagement.
Main session
Core & Pelvic Floor Connection
2 roundsDiaphragmatic Breathing with Pelvic Floor Lift
10 breaths
Let's find your grounding and connection, beautiful! Begin by gently lying on your back, knees bent, feet flat, feeling the support beneath you. As you slowly inhale, imagine filling your belly with a warm, soft balloon, letting your diaphragm relax and expand, truly breathe deep into your core. Then, with a gentle exhale, think of delicately lifting a blueberry with your pelvic floor, drawing it softly upwards and inwards, feeling that gentle squeeze and release. A common mistake is to crunch your glutes or squeeze your inner thighs; remember, it's a subtle inner lift, not a big push. You've got this, finding that quiet strength within.
0 / 10
Bird-Dog (slow & controlled)
8 reps per side
Alright, let's get into this graceful Bird-Dog. Start on all fours, hands directly under your shoulders, knees under your hips – imagine you're a stable tabletop, ready. As you gently exhale, slowly extend your right arm forward and your left leg straight back, keeping your core engaged and your gaze soft, aiming for one long, elegant line from fingertips to toes. Inhale as you return with control back to your starting position, then switch sides. The secret here is slow, deliberate movement, avoiding any arching in your lower back. You've got this beautiful, steady strength.
0 / 8
Side Plank from Knees (modified)
30 seconds
"Alright, let's get into this side plank from your knees. Begin by stacking your knees directly under your hips, then place your bottom hand flat on the mat with your fingers pointing forward, your shoulder directly above your wrist. As you gently lift your hips, breathe out smoothly, feeling your core engage and your body form a straight line from your head to your knees. Keep your top arm reaching towards the ceiling, maintaining that feeling of length through your side. A common mistake is letting your hips sag towards the floor, so really focus on keeping them lifted and stable. You've got this, strong and steady!"
Cool-down
Knees-to-Chest Gentle Rock
120 seconds
Alright, for your Knees-to-Chest rock, begin lying on your back, knees bent and feet flat, creating a stable base. As you gently inhale, draw both knees slowly into your chest, wrapping your hands around your shins. Then, with a soft exhale, release the tension slightly and gently rock side to side, just a small, comforting sway. Remember to keep your head and shoulders relaxed on the mat throughout, avoiding any lifting or straining. A common mistake is to pull the knees in too aggressively, which can strain the lower back, so keep it gentle and listen to your body.
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