Warm-up
Pelvic Tilts (supine)
90 seconds
Gently lie on your back with knees bent and feet flat on the floor, about hip-width apart. As you exhale slowly, gently flatten your lower back into the mat and tilt your tailbone slightly upward, then inhale as you slowly release back to a neutral spine, letting a small arch return. Focus on engaging your deep core muscles, feeling a subtle hug around your belly button, not just pushing with your glutes. Avoid holding your breath or forcing the movement; it’s a gentle, controlled roll, not a big lift. You've got this!
Lying Figure 4 with Rotation
90 seconds
Lie on your back with your knees bent and feet on the mat. Cross your right ankle over your left knee, then thread your hands behind your left thigh and gently draw it towards your chest until you feel a stretch in your right hip and buttock. Keep your head and shoulders resting on the mat. Now slowly let your right knee open out and draw it back in, a small, easy rotation at the hip, never forcing it. Breathe slowly: as you inhale, let your belly and pelvic floor soften and widen; as you exhale, gently lift your pelvic floor and relax a little deeper into the stretch. Swap sides halfway through.
Main session
Pelvic & Hip Nurturing
2 roundsBridging with Pelvic Floor Focus
10 reps
"Gently lie on your back with knees bent and feet flat, creating a neutral spine for your starting canvas. As you breathe out, slowly peel your tailbone off the floor, then your lower back, engaging your pelvic floor muscles as if you're gently lifting a blueberry with each vertebra. Inhale softly as you return, melting back down one segment at a time. Picture those sit bones drawing gently together and lifting as you rise; avoid pushing so hard with your glutes that your ribs flare upwards, which can strain your back."
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Kneeling Hip Flexor Rock
45 seconds
Alright, for this kneeling hip flexor rock, let's begin by kneeling with one foot flat on the floor directly in front of you, the other knee comfortably on a pad. As you gently rock your hips forward, you'll feel a lovely stretch in the front of your trail leg. Breathe in as you rock forward and exhale as you return to the starting position. Remember to keep your torso upright, imagine a string lifting you from the crown of your head. A common mistake is letting your front knee go too far past your toes; just keep it aligned over your ankle. You've got this!
Butterfly Hips (seated)
90 seconds
Okay, let's gently open up those hips with butterfly. Sit tall with the soles of your feet together, knees relaxed out to the sides, feeling grounded through your sit bones. As you softly inhale, let your knees float a little higher, then, as you slowly exhale, gently allow them to release further towards the floor, breathing out any tension. The key is to keep your spine long and avoid hunching forward – think of a string lifting you from the crown of your head. A common mistake is forcing the knees down with your hands; instead, surrender to gravity and let your breath guide the stretch.
Cool-down
Happy Baby Pose (gentle)
90 seconds
Lie flat on your back, bringing your knees towards your chest. As you gently inhale, grasp the outsides of your feet, letting your hips stay grounded as your knees splay outward. Exhale softly, allowing your breath to lengthen as you rock gently side to side, feeling a sweet release in your hips. A key tip is to keep your tailbone and lower back connected to the mat, even as you tug a little on your feet to really open up. A common mistake is letting your head lift too much, losing that grounding in the spine, so keep your gaze soft and your neck long.
Box Breath (seated)
90 seconds
Alright, let's settle into your Box Breath. Find a truly comfortable seated position, imagine your sit bones rooting down while the crown of your head floats gently upwards, creating a spacious spine. Now, breathe in slowly through your nose for a count of four, hold that breath gently for four, then softly exhale through your nose for four, and pause again for four before your next inhale. Focus on making each segment of the breath smooth and equal; a common pitfall is rushing the exhale or holding too tensely, so just keep it relaxed and unforced, a beautiful, steady square.
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