Lie comfortably on your back in a hook-lying position with your knees bent and place a ball between your knees. 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, lightly squeezing the ball between your knees while gently reconnecting with your pelvic floor and deep core.

Set up on all fours with one knee supported on the block and press your fingertips firmly into the floor. Inhale slowly through your nose as you lift the opposite knee by shifting through the hips. Exhale slowly through your mouth as you return, gently reconnecting with your pelvic floor and deep core, keeping the movement at the hips and your lower back stable.

Lie comfortably on your side with your knees slightly bent. Inhale as you rotate your top arm around in a large circular motion, working within a comfortable range of motion. Exhale as you reverse the movement and return in the opposite direction. Keep the movement slow and controlled throughout.

Stand tall with your feet comfortably positioned and knees soft, placing your hands on your hips. Slowly circle your hips through a comfortable range of motion, keeping the movement smooth and controlled. Complete the rotations in one direction, then reverse the movement and repeat in the opposite direction. Breathe naturally throughout.

Stand tall with your hands supported for stability and place a ball between your heels. Maintain gentle pressure into the ball throughout. Raise your heels off the floor into a controlled calf raise, then slowly lower back down while keeping the ball securely between your heels.

Lie comfortably on your side with your knees slightly bent and place a ball between your knees. 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, lightly squeezing the ball between your knees while gently reconnecting with your pelvic floor and deep core.

Set up in a lateral kneeling position with your hands supported on the floor. Inhale slowly through your nose as you gently shift your hips back, 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. Keep the movement gentle and controlled throughout.

Sit comfortably with one arm supported beside you. Inhale slowly through your nose as you reach your opposite hand toward your knee, then continue the movement diagonally across your body and overhead. 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 controlled throughout.

Sit comfortably with one arm supported beside you. Inhale slowly through your nose as you reach your opposite hand toward your knee, then continue the movement diagonally across your body and overhead. 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 controlled throughout.

Sit comfortably and place one foot across the opposite knee. Gently place your fingers between each toe, going only as far as feels comfortable while encouraging the toes to spread. From here, slowly rotate the foot in controlled circles through a comfortable range. Keep the movement intentional and gradually work into the toe spread as your mobility allows.

Sit comfortably in an upright position and place a ball between your knees. 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, lightly squeezing the ball between your knees while gently reconnecting with your pelvic floor and deep core.

Sit in a 90-90 position with your hands supported on the floor. If more comfortable, sit on a block or pillow. Keeping your upper body as still as possible, inhale as you slowly lift and rotate the top leg around your body, keeping the foot close to the floor throughout. Exhale as you slowly reverse the movement and return to the starting position. Work within a comfortable range of motion.

Lie on your side with your knee supported on a block or foam roller and maintain contact throughout. Inhale as you rotate your upper body and reach the top arm open, following your hand with your eyes. Exhale as you slowly return to the starting position.

Set up in an all-fours position with your hands on the floor and your fingertips pointing toward your knees. Inhale slowly through your nose as you gently shift your hips back, moving only as far as feels comfortable while sensing a stretch through your wrists and forearms. 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.

Sit tall with your feet grounded and gently hold a block between your knees. Keep your heel in contact with the floor throughout as you rotate through the hip, tapping your forefoot to the floor on one side of the ball, then across to the other side. Move slowly and with control, keeping the movement driven from the hip. Breathe naturally throughout.