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Core & pelvic floor

Gentle Core Awakening

This gentle session focuses on awakening your deep core muscles and fostering a connection to your pelvic floor. It's perfect for beginners or those seeking a mindful, low-impact core experience.

15 minBeginnerEquipment: mat
60

Warm-up

  • Pelvic Tilts (Supine)

    120 seconds

    Lie on your back, gently rock your pelvis forward and back, feeling your lower back lift and press.

    Illustration of Pelvic Tilts (Supine)

  • Cat-Cow Breath

    60 seconds

    On hands and knees, arch your spine on an inhale, round on an exhale, synchronizing with your breath.

    Illustration of Cat-Cow Breath

Main session

Foundation & Awareness

1 round

  • Diaphragmatic Breath with Pelvic Floor Lift

    120 seconds

    On an exhale, gently lift your pelvic floor, drawing up as if stopping the flow of urine.

    Illustration of Diaphragmatic Breath with Pelvic Floor Lift

  • Dead Bug (Tabletop Legs)

    8-10 slow reps per side

    Keeping your core stable, slowly extend one arm and the opposite leg, maintaining a neutral spine.

    0 / 10
    Illustration of Dead Bug (Tabletop Legs)

Cool-down

  • Knees to Chest

    60 seconds

    Gently hug your knees to your chest, performing a slight rock side-to-side.

    Illustration of Knees to Chest

  • Child's Pose

    60 seconds

    Rest your forehead on the mat, letting your hips sink towards your heels for a gentle release.

    Illustration of Child's Pose

Tags

beginnercorepelvic floormindfullow impact