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Mobility & joints

Grounding Pelvic Flow

Connect with your center in this grounding session, focusing on pelvic mobility and stability – ideal for luteal phase comfort. It's about nurturing your foundation with gentle, intentional movement.

20 minAll levelslutealEquipment: mat
60

Warm-up

  • Pelvic Tilts (supine)

    90 seconds

    Gently rock your pelvis back and forth, feeling your lower back soften.

    Illustration of Pelvic Tilts (supine)

  • Figure Four Stretch (modified)

    90 seconds

    Find a gentle stretch in your outer hip, without straining or pushing.

    Illustration of Figure Four Stretch (modified)

Main session

Pelvic & Hip Nurturing

2 rounds

  • Bridging with Pelvic Floor Focus

    10 reps

    Lift your hips gently, sensing connection through your pelvic floor and glutes.

    0 / 10
    Illustration of Bridging with Pelvic Floor Focus

  • Kneeling Hip Flexor Rock

    45 seconds

    Shift your weight forward and back, feeling length through the front of your hip.

    Illustration of Kneeling Hip Flexor Rock

  • Butterfly Hips (seated)

    90 seconds

    Gently allow your knees to fall open, breathing into your inner thighs and hips.

    Illustration of Butterfly Hips (seated)

Cool-down

  • Happy Baby Pose (gentle)

    90 seconds

    Relax your lower back and open your hips, allowing gravity to assist.

    Illustration of Happy Baby Pose (gentle)

  • Box Breath (seated)

    90 seconds

    Focus on a slow, even inhale, hold, exhale, and hold, to calm your nervous system.

    Illustration of Box Breath (seated)

Tags

pelvic healthlutealhip mobilitycore connectionbody awareness