This flow gently tones your core, hips, and pelvic floor while improving breath awareness and blood flow to the reproductive organs.
Focus Areas: Pelvic floor balance, hip mobility, breath connection, nervous system calm
1. Seated Centering & Breath Awareness (3 min)
Position: Sit cross-legged, hands on lower belly.
Cue:
- Inhale through your nose — feel the belly soften and widen.
- Exhale through your mouth — feel a gentle lift in the pelvic floor and engagement through your deep abdominals.
2. Cat–Cow for Spinal Mobility (3 min)
Position: On all fours.
Action:
- Inhale: Arch spine, open chest (Cow).
- Exhale: Round spine, navel to spine (Cat).
Cues: - Keep shoulders relaxed.
- Breathe deeply into your belly.
Purpose: Improves circulation through the spine, pelvis, and uterus.
3. Bridge with Inner Thigh Connection (3 min)
Position: Lie on back, knees bent, feet hip-width, small ball or pillow between knees.
Action:
- Inhale to prepare.
- Exhale, press through feet and lift hips.
- Inhale at the top, exhale to lower down slowly.
Cues: - Keep ribs soft and pelvis neutral.
- Gentle squeeze of the ball activates pelvic stability.
Focus: Strengthens glutes, supports lower back, and aligns pelvis.
4. Supine Pelvic Tilts (2 min)
Action:
- Exhale to imprint spine (tailbone lifts slightly).
- Inhale to return to neutral.
Cues: - Small motion, connected to breath.
Purpose: Builds awareness of pelvic positioning — key for conception and pregnancy comfort.
5. Side-Lying Leg Series (4 min total)
Action:
- Top leg lifts and lowers (10x).
- Small circles forward/back (5x each).
- Finish with knee-to-chest, extend, and return (8x).
Switch sides.
Cues: - Keep hips stacked and waist lifted.
- Move slowly and breathe.
Focus: Hip circulation, glute activation, and pelvic balance.
6. Seated Hip Openers (4 min)
Position: Sit tall, soles of feet together (Butterfly Pose).
Action:
- Inhale to lengthen spine.
- Exhale to hinge forward slightly, keeping chest open.
Cues: - Keep breath slow and rhythmic.
Focus: Opens inner thighs and hip joints, encourages blood flow to reproductive organs.
7. Kneeling Lunge Stretch (3 min total)
Position: One foot forward, one knee on mat.
Action:
- Inhale, reach arms overhead.
- Exhale, gently sink hips forward.
Switch sides.
Cues: - Lengthen spine, open chest, no over-arching.
Focus: Releases hip flexors, aligns pelvis.
8. Pelvic Floor Breath Integration (2 min)
Position: Lying or seated.
Action:
- Inhale, allow pelvic floor to relax and widen.
- Exhale, feel gentle lift and stability through the base.
Cues: - Avoid gripping; keep breath soft and natural.
Purpose: Teaches balanced tone — neither tight nor weak — essential for conception and pregnancy.
9. Supported Reclined Rest (3 min)
Position: Lie back over a pillow or bolster under the spine, arms open, knees bent or supported.
Cue:
- Breathe into your belly and pelvis.
- Let go of any effort.
Focus: Nervous system regulation — a calm body signals readiness for creation.