Pelvic Floor Centered Flow

Warm-up

Ankle Rocks & Wrist Circles
60 seconds
Alright, let's get those ankles and wrists feeling good! Begin sitting comfortably in your chair, feet flat and hands resting gently in your lap. For the ankle rock, simply lift your toes, letting your heels stay down, then reverse, rocking to your toes as your heels lift. Simultaneously, gently circle your wrists in one direction, then the other, coordinating with your breath – inhale as you lift, exhale as you lower. Remember to keep a soft bend in your knees, avoiding locking them out. A common mistake is rushing through it; slow, deliberate movements will serve you best. You've got this!
Seated Pelvic Clocks
120 seconds
Alright, let's explore your pelvic clock! Begin seated comfortably with your feet flat on the floor, spine tall, and feeling grounded. Now, imagine a clock face on your pelvic floor; gently tilt your pelvis to "12 o'clock" by subtly rounding your lower back, then shift to "6 o'clock" by gently arching it. Breathe in naturally as you move to "12" and exhale softly as you transition to "6." Remember to keep the movement small and originating from your pelvis, not your torso. A common mistake is using too much abdominal muscle or overarching the back, so keep it gentle and focused on finding that subtle pelvic tilt. You've got this, connecting with your body's wisdom.

Main session

1 round

Supine Bridge with Pelvic Floor Lift
10-12 reps
Okay, sweetie, let's get into this beautiful movement. Lie comfortably on your back with knees bent and feet flat, arms gently by your sides. As you exhale slowly and deeply, imagine drawing your pelvic floor gently upwards, like an elevator, and then softly peel your spine off the mat one vertebra at a time until you're in a bridge. Inhale as you smoothly lower back down. Remember to keep your glutes engaged throughout the lift to protect your back. A common mistake is pushing all the way up through your neck, so keep your gaze soft towards the ceiling.
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Side Lying Clamshells with PF Awareness
10-12 reps per side
Alright, let's set ourselves up for wonderful clamshells and connect with our pelvic floor! Lie on your side with your knees bent, hip-width apart and stacked, feet aligned with your spine. As you inhale gently, feel your pelvic floor soften and lengthen. Then, as you slowly exhale like you're blowing through a straw, lift your top knee, feeling that subtle upward lift and squeeze of your pelvic floor, keeping your hips steady. Inhale to lower your knee and release. Remember to keep your top hip directly above your bottom hip, avoiding any rolling back. A common mistake is letting the top hip roll back during the lift, which cheats the glute work and disconnects from that core engagement. You're doing great!
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Cool-down

Figure-Four Stretch
60 seconds
Lie on your back, knees bent and feet flat, then gently cross your right ankle over your left knee, creating the number "4" with your legs. As you exhale slowly, gently pull your left thigh towards your chest, holding it with your hands or by placing your foot against a wall for support, feeling a stretch in your right glute. Breathe deeply and smoothly throughout the stretch, aiming for a gentle, increasing sensation. Remember to keep your head and shoulders relaxed on the mat. A common mistake is to let your hips lift off the floor too much, which lessens the depth of the stretch.
Resting Pose with Hands on Belly/Pelvis
60 seconds
Gently lie on your back, knees bent and feet flat, letting your hands rest softly on your lower belly and pelvis. As you settle, simply feel the rise and fall of your abdomen with each slow, deep inhale and exhale, allowing your breath to lengthen and soften. Focus on completely relaxing your jaw and shoulders into the floor as you breathe. A common mistake is holding tension in the neck, so consciously release that with every breath.