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Core & pelvic floor

Gentle Core Flow & Pelvic Whisper

This session invites a soft, curious exploration of your core and pelvic floor. It's perfect for anyone seeking gentle activation and deeper connection, especially on lower energy days.

20 minAll levelsEquipment: mat, small pillow or towel
60

Warm-up

  • Supine Pelvic Tilts with Breath

    180 seconds

    Gently rock your pelvis back and forth with your breath, letting the movement initiate from your core.

    Illustration of Supine Pelvic Tilts with Breath

Main session

Core & Pelvic Floor Connection

2 rounds

  • Diaphragmatic Breathing with Pelvic Floor Lift

    10 breaths

    As you exhale, imagine gently lifting the pelvic floor, like an elevator rising, without clenching.

    0 / 10
    Illustration of Diaphragmatic Breathing with Pelvic Floor Lift

  • Bird-Dog (slow & controlled)

    8 reps per side

    Move slowly, maintaining a stable spine and engaging your core to prevent any shifting.

    0 / 8
    Illustration of Bird-Dog (slow & controlled)

  • Side Plank from Knees (modified)

    30 seconds

    Keep your hips open and stacked, feeling the oblique support without straining your neck.

    Illustration of Side Plank from Knees (modified)

Cool-down

  • Knees-to-Chest Gentle Rock

    120 seconds

    Hug your knees, gently rocking side to side, releasing any tension in your lower back.

    Illustration of Knees-to-Chest Gentle Rock

Tags

corepelvic floorgentlebreathworkconnectionmat based