10 minutes of breathing and stretches to let go around the pelvis
For people who tend to hold tension deep in the buttocks, the inner thighs or the pelvic floor, this sequence is practice in letting go around the pelvis as you breathe out. Letting go matters more here than how far you stretch.
- About 10 min · 6 exercises
- Home (mat)
- Mat and cushion
Suitable for: Everyone
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 1.5 minSingle Knee-to-Chest
Hug the knees with both hands and feel the abdomen and pelvic floor expand as you breathe in.
Next: Happy Baby
2 · about 2 minHappy Baby
Hold the outsides of the feet and let the buttocks and inner thighs soften each time you breathe out.
Next: Seated Butterfly Stretch
3 · about 1.5 minSeated Butterfly Stretch
Rest your back against a wall and wait for the knees to open naturally under their own weight.
Next: Frog Rock Back
4 · about 2 minFrog Rock Back
On all fours with the knees apart, slowly push the hips back and return.
Next: Supported Child's Pose
5 · about 1.5 minSupported Child's Pose
With the knees apart, bring the hips towards the heels. Let the breath spread into the back and the pelvic floor.
Next: Supine Figure-Four Stretch
6 · about 1.5 minSupine Figure-Four Stretch
Finish lying on your back, slowly stretching deep in the buttock. Both sides.
Points to keep in mind
- Without squeezing, wait for the sense of the pelvic floor widening downwards as you breathe in and returning on its own as you breathe out.
- If you are pregnant or postnatal, or receiving treatment for leaking or pelvic pain, check with your healthcare professional first.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy