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Core & pelvic floor

Pelvic Floor Centered Flow

This session gently guides you to connect with and strengthen your pelvic floor, integrating it into broader core movements. It's excellent for building awareness and foundational support from the ground up.

15 minBeginnerEquipment: mat
60

Warm-up

  • Ankle Rocks & Wrist Circles

    60 seconds

    Gently articulate your ankles and wrists, preparing your joints for mindful movement.

    Illustration of Ankle Rocks & Wrist Circles

  • Seated Pelvic Clocks

    120 seconds

    Sitting comfortably, gently tilt your pelvis imagining a clock face, moving from 12 to 6, then 3 to 9.

    Illustration of Seated Pelvic Clocks

Main session

Integrating Pelvic floor

1 round

  • Supine Bridge with Pelvic Floor Lift

    10-12 reps

    As you lift your hips into a bridge, gently engage your pelvic floor, releasing as you lower.

    0 / 12
    Illustration of Supine Bridge with Pelvic Floor Lift

  • Side Lying Clamshells with PF Awareness

    10-12 reps per side

    Keep hips stacked, lift your top knee, feeling the connection to your deep core and pelvic floor.

    0 / 12
    Illustration of Side Lying Clamshells with PF Awareness

Cool-down

  • Figure-Four Stretch

    60 seconds

    Lie on your back, cross one ankle over the opposite knee, gently drawing the leg towards you.

    Illustration of Figure-Four Stretch

  • Resting Pose with Hands on Belly/Pelvis

    60 seconds

    Lie comfortably, place hands on your belly and pelvis, sensing your breath and inner connection.

    Illustration of Resting Pose with Hands on Belly/Pelvis

Tags

pelvic floorcore strengthbody awarenessbeginnergentle