Lie comfortably on your back in a hook-lying position with your knees bent and feet supported on the floor. Allow your body to relax into the position. Inhale slowly through your nose, breathing diaphragmatically and allowing your ribcage to expand in all directions while your pelvic floor lengthens and relaxes. Exhale slowly through your mouth, gently reconnecting with your pelvic floor and deep core.

Lie comfortably on your back in a hook-lying position with your knees bent and your hands resting on your hips. Inhale slowly through your nose as you gently shift one hip, moving through a minimal and comfortable range. Exhale slowly through your mouth as you return to the starting position, gently reconnecting with your pelvic floor and deep core. Alternate sides, keeping the movement slow and controlled throughout.

Lie comfortably on your back in a hook-lying position with your knees bent. Position your arms on the floor with your elbows bent and hands beside your head. Inhale as you slowly slide your arms overhead, reaching only as far as comfortably allows. Exhale as you slowly slide your arms back down while gently reconnecting with your pelvic floor and deep core. Keep the movement slow and controlled throughout.

Lie comfortably on your back in a hook-lying position with your knees bent. Inhale slowly through your nose as you gently slide one heel forward, moving only as far as feels comfortable. Exhale slowly through your mouth as you return to the starting position, gently reconnecting with your pelvic floor and deep core. Alternate sides, keeping the movement slow and controlled throughout.

Lie comfortably on your back with your legs extended. Slowly circle your feet through the largest comfortable range your ankle mobility allows. Keep the movement slow and intentional. Complete the circles in one direction before reversing and repeating in the opposite direction.

Lie comfortably on your side with your knees slightly bent and your head supported as needed. Allow your body to relax into the position. Inhale slowly through your nose, breathing diaphragmatically and allowing your ribcage to expand in all directions while your pelvic floor lengthens and relaxes. Exhale slowly through your mouth, gently reconnecting with your pelvic floor and deep core.

Lie comfortably on your side with your knees flexed, your lower arm bent to support your head and your top arm reaching forward. Inhale slowly through your nose as you gently rotate through your upper back, reaching your top arm toward the ceiling. Exhale slowly through your mouth as you return to the starting position, gently reconnecting with your pelvic floor and deep core. Keep the movement gentle and gradually increase the range of motion as feels comfortable.

Lie on your side with your knees bent. Inhale as you gently anteriorly tilt your pelvis, allowing your lower back to arch slightly. Exhale as you posteriorly tilt your pelvis, gently reconnecting with your pelvic floor and deep core. Keep the movement slow, gentle and controlled throughout.

Lie comfortably on your back in a hook-lying position with your knees bent. Inhale slowly through your nose as you gently allow both knees to fall slightly out to the sides, moving through a minimal and comfortable range while maintaining control. Exhale slowly through your mouth as you return to the starting position, gently reconnecting with your pelvic floor and deep core. Keep the movement slow and controlled throughout

Lie comfortably on your back with your legs extended and heels maintaining contact with the floor throughout. Point your toes forward as far as your ankle mobility comfortably allows, then pull your toes back toward you. Continue moving slowly and intentionally between both positions while keeping your heels grounded.

Lie comfortably on your back in a hook-lying position with your knees bent and feet supported on the floor. Allow your body to relax into the position. Inhale slowly through your nose, breathing diaphragmatically and allowing your ribcage to expand in all directions while your pelvic floor lengthens and relaxes. Exhale slowly through your mouth, gently reconnecting with your pelvic floor and deep core.

Lie on your back with your knees bent and feet comfortably grounded. Inhale as you gently anteriorly tilt your pelvis, allowing your lower back to arch slightly away from the floor. Exhale as you posteriorly tilt your pelvis, gently bringing your lower back toward the floor while reconnecting with your pelvic floor and deep core. Keep the movement slow, gentle and controlled throughout.

Lie comfortably on your back in a hook-lying position with your knees bent and your arms resting alongside your body. Inhale slowly through your nose as you gently reach one arm toward the ceiling and overhead. Exhale slowly through your mouth as you return your arm to the starting position, gently reconnecting with your pelvic floor and deep core. Alternate sides, keeping the movement gentle and gradually increasing the range of motion as feels comfortable.

Lie in a hook-lying position with your knees bent and feet firmly grounded. Lift your heels as high as your mobility comfortably allows, coming onto your toes. Lower your heels back to the floor, then lift your toes while keeping your heels grounded. Continue alternating between heel and toe raises with slow, controlled movement.

Lie comfortably on your back with your legs extended. Slowly circle your feet through the largest comfortable range your ankle mobility allows. Keep the movement slow and intentional. Complete the circles in one direction before reversing and repeating in the opposite direction.