Warm-up
Seated Pelvic Tilts
180 seconds
Gently rock your pelvis forward and back, sensing the connection to your sit bones.
Ankle Circles
60 seconds
Mobilize your ankles, creating fluidity from the ground up.
Main session
Pelvic Opening Sequence
1 roundButterfly Pose (Baddha Konasana)
120 seconds
Allow your knees to fall open, inviting a gentle stretch in your inner thighs.
Frog Pose (Adho Mukha Mandukasana)
120 seconds
Slowly find your comfortable edge, breathing into any sensations in your hips.
Reclined Figure Four (right & left)
90 seconds
Gently draw your shin in, feeling the stretch in your outer hip and glute.
Happy Baby Pose
120 seconds
Explore gentle rocking side to side, massaging your lower back.
Supine Hip Circles (right & left)
60 seconds
Draw small, smooth circles with your knee, lubricating the hip joint.
Knees to Chest
60 seconds
Hug your knees gently, feeling the compression and release in your lower back.
Cool-down
Supported Bridge Pose
180 seconds
Place a block or cushion under your sacrum for gentle restorative support.
Savasana with Belly Hand Placement
300 seconds
Rest your hands on your lower belly, connecting to your breath and womb space.
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