Set up comfortably in an all-fours 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 with your knees flexed and place a ball between your knees. Inhale slowly through your nose as you gently allow one knee to shift slightly forward, creating 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. Alternate sides, keeping 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 circle your arms toward the ceiling and overhead. Exhale slowly through your mouth as you continue the circle along the floor and back 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. Once the prescribed repetitions are completed, reverse the direction.

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.

Stand in a short stance position with your hands supported against the wall. Keep both knees slightly flexed throughout. Raise your heels as high as your mobility comfortably allows, then slowly lower them back to the floor with control. Repeat with the opposite leg forward and continue breathing naturally throughout.

Start on the floor in a comfortable kneeling position. Gently bend forward and reach your arms out in front of you as far as your mobility comfortably allows. If needed, place a pillow between your thighs and chest for additional support and comfort. Allow your body to fully relax into the position. Inhale slowly through your nose, breathing diaphragmatically and allowing your ribcage to expand while your pelvic floor lengthens and relaxes. Exhale slowly, allowing your pelvic floor to gently lift and your deep core to engage.

Set up in an all-fours position, maintaining a stacked position through your trunk. Inhale slowly through your nose as you gently lift one leg backwards, 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. Alternate sides, keeping the movement slow and controlled throughout.

Sit comfortably in an upright position. Inhale slowly through your nose as you gently reach one arm laterally and overhead, 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, gentle 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.

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.

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.

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.

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.

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.

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.