Warm-up
Seated Pelvic Tilts
180 seconds
Let's gently awaken your core with seated pelvic tilts. Find a comfortable upright sit, feet flat, hands resting lightly on your thighs. As you exhale slowly, imagine your tailbone tucking between your legs, letting your lower back gently round, like a soft C-shape. Then, inhale smoothly as you tilt your pelvis forward, feeling your sit bones reach back and your spine lengthen slightly. The key is to initiate this tiny dance from your hips, not by dramatically arching your back. A common mistake is using your stomach muscles to pull your ribcage down; instead, focus on the subtle roll of your pelvis. You've got this, connecting with your body's wisdom.
Ankle Circles
60 seconds
Gently lift one leg a few inches off the floor, keeping your core softly engaged and your body steady. Slowly draw smooth, easy circles with your toes, as if painting with your foot, first in one direction and then the other, coordinating each circle with a gentle breath – inhale as you lift, exhale as you complete the circle. Focus on articulating through your ankle joint, keeping your knee still. A common mistake is letting the whole leg swing, so remember to isolate that lovely ankle movement for maximum benefit.
Main session
Pelvic Opening Sequence
1 roundButterfly Pose (Baddha Konasana)
120 seconds
Sit tall on the floor with your sit bones grounded and the soles of your feet pressed together. Allow your knees to heavy toward the mat as you hold your ankles or feet. Long exhale as you slowly hinge forward from your hips, keeping your spine straight and your chest open. Avoid rounding your shoulders or tucking your chin toward your chest. Keep your breath steady and soft to avoid putting unnecessary pressure on your pelvic floor. You should feel a gradual, comfortable release through your inner thighs and hips rather than a sharp pulling sensation.
Frog Pose (Adho Mukha Mandukasana)
120 seconds
Begin on your hands and knees, then slowly slide your knees apart as wide as feels comfortable while keeping your feet in line with your shins. Turn your toes outward and lower your forearms to the floor for support. Gently shift your hips back toward your heels until you feel a deep, steady stretch through your inner thighs and groin. Exhale slowly as you move into the stretch, keeping your breath soft to avoid placing unnecessary pressure on your pelvic floor. Avoid letting your lower back arch or collapse toward the ground. Focus on maintaining a long, neutral spine as you settle into the sensation.
Reclined Figure Four (right & left)
90 seconds
Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left thigh, just above the knee, and gently draw your left leg toward your chest. Clasp your hands behind your thigh or over your shin while keeping your shoulders and neck relaxed against the mat. Exhale as you pull the leg inward to deepen the stretch, focusing on a soft, steady breath rather than bearing down. Avoid tensing your jaw or lifting your tailbone off the ground. You should feel a deep, steady release through your outer hip and glute.
Happy Baby Pose
120 seconds
Gently lie on your back, knees bent, feet flat on the floor, and take a moment to soften. As you inhale, slowly draw both knees towards your chest, then on your exhale, catch the soles of your feet or your ankles, widening your knees towards your armpits. Breathe deeply into your belly here, feeling your lower back gently release. Remember to keep your head and shoulders relaxed on the mat, avoiding any tension in your neck or jaw. A common mistake is to pull too hard, overarching the lower back, so focus on ease over depth.
Supine Hip Circles (right & left)
60 seconds
Lie on your back with one leg extended and the other knee drawn toward your chest. Use your thigh muscles to guide your knee in small, steady circles as if drawing on the ceiling. Keep your pelvis heavy and still on the mat while the leg moves independently. Exhale as the knee circles away from your body, maintaining a soft, steady breath to avoid pressure on your pelvic floor. Avoid rocking your hips from side to side or tensing your shoulders. You should feel a gentle warming sensation and increased range of motion deep within the hip socket.
Knees to Chest
60 seconds
Lie on your back with your head and shoulders resting comfortably on the mat. Slowly bring your knees toward your belly and wrap your hands around your shins or the backs of your thighs. Exhale softly as you pull your knees closer, being careful not to hold your breath or bear down on your pelvic floor. Keep your tailbone reaching toward the floor rather than curling up too high, which helps protect your spine. You should feel a gentle, spreading stretch across your lower back and hips. Focus on your breath and let the tension in your back melt away with each release.
Cool-down
Supported Bridge Pose
180 seconds
Lie on your back with knees bent, feet hip-width apart and flat on the floor, close enough to brush your fingertips when reaching your arms alongside your body. As you inhale, gently lift your hips off the mat, pressing into your feet, creating a straight line from your shoulders to your knees, then exhale as you slowly lower back down. Focus on engaging your glutes and hamstrings to protect your lower back, avoiding overarching your spine. A common mistake is letting your knees splay outwards; keep them tracking in line with your hips and ankles.
Savasana with Belly Hand Placement
300 seconds
Lie flat on your back with your legs extended and your feet relaxed outward. Rest your hands gently on your lower belly, softening your elbows into the mat for support. Focus on the natural rise and fall of your abdomen against your palms as you inhale and exhale slowly through your nose. Avoid gripping your glutes or holding tension in your jaw to ensure your body feels heavy and supported by the floor. With every exhale, let go of effort and allow your pelvic floor to soften rather than bearing down. You should feel a sense of quiet stillness as you connect with your rhythm.
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