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. 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 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 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. Inhale slowly through your nose as you gently reach your top knee slightly forward of the lower knee, allowing a small shift through the hip. Exhale slowly through your mouth as you return to the starting position, gently reconnecting with your pelvic floor and deep core. Keep the movement small, 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 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 out to the sides, moving only as far as feels comfortable 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.

Hold on to a stable support and place one foot on top of the ball. Slowly roll the ball underneath your foot, exploring different areas of the sole. If you find an area that feels particularly tight, spend a little extra time there and allow the foot to relax into the pressure. Repeat on the opposite foot.

Stand comfortably in an upright position and allow your body to relax. 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.

Sit comfortably in an upright position. Inhale as you gently anteriorly tilt your pelvis, allowing your lower back to arch slightly. Exhale as you posteriorly tilt your pelvis while gently reconnecting with your pelvic floor and deep core. Keep the movement slow, gentle and controlled throughout.

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.

Stand with your elbows comfortably supported on an elevated surface. Inhale slowly through your nose as you gently shift your weight laterally over one leg. Exhale slowly through your mouth as you return toward centre, gently reconnecting with your pelvic floor and deep core. Alternate sides, keeping the movement gentle and controlled throughout.

Stand with your hands supported on an elevated surface and keep your knees soft. Gently raise both heels as far as feels comfortable, then slowly lower your heels with control. Breathe comfortably throughout and keep the movement slow and controlled.