10/10/2025
🧘♀️ Pelvic Circulation & Lengthening Exercises
✨1️⃣ Legs Up with Breath & Pelvic Activation
🦶🧱 Knees bent
How to do:
• Lie on your back with your hips close to the wall, knees bent, and legs resting straight up.
• 🌬️ Inhale: Slowly bend your knees.
• 🌬️ Exhale: Straighten your legs, drawing the sitz bones, p***c bone, and tailbone gently toward each other—feel the pelvic floor lift and lengthen.
• Breathe into your rib cage in 360°, allowing expansion sideways, forward, and back.
• Barely press through your heels—keep the movement soft and supported.
2️⃣ Legs In & Out – Core + Inner Thigh Connection
🦋✨ Gentle adduction/abduction with pelvic stability
How to do:
• Lie on your back, knees bent or legs lifted in tabletop.
• 🧘♀️ Stabilize your pelvis and engage your deep core.
• 🌬️ Exhale: Slowly open your legs apart.
• 🌬️ Inhale: Draw your legs back together using inner thighs and core (not momentum).
3️⃣ Froggie Legs – Hip & Pelvic Floor Mobilization
🐸🌼 Opening with controlled extension
How to do:
• Lie on your back, heels together, knees bent out to the sides.
• 🌬️ Inhale: Bend your knees, letting hips gently open.
• 🌬️ Exhale: Straighten legs out with control and pelvic floor awareness.
4️⃣ Swimming Froggie – Circular Hip Flow
🌊🐸 Add movement to froggie legs
How to do:
• Start in the same froggie position.
• 🌬️ Inhale to bend the knees.
• 🌬️ Exhale to straighten and rotate the legs outward in small, controlled circular motions.
5️⃣ Reach Up & Down – Alternating Leg March
🦵⬆️⬇️ Gentle hip flexor and pelvic rhythm
How to do:
• Keep your pelvis stable.
• Alternate bending one knee in table top position
• Match with breath:
◦ 🌬️ Inhale: prepare
◦ 🌬️ Exhale: Alternate leg movement, keeping core gently engaged.
• ⏳ Do each exercise slowly, 6–10 reps, 1–2 rounds.
