Week Two: Restore

Let’s get connected.

Welcome to Week 2! Continue perfecting these 5 moves, aiming for deeper, stronger contractions of the pelvic floor and transversus abdominis as you exhale and greater inhales into the ribs.

Notice how you feel more supported and confident with these exercises as you continue to practice this week & prepare for more advanced exercises next week.



Core Component #1

You can mix and match the Core Component with your other workouts, as a pre-workout core warmup or do it as a stand alone practice to continue retraining your core and pelvic floor consistently throughout the week. Frequent, small bouts of activity will always trump long, occasional efforts.

It's also important to practice connecting with your core and pelvic floor, such as when you come in from your morning walk, while you watch TV in the evening, or while you wait for your morning coffee to brew. Be aware of your core and pelvic floor as you breathe and do your everyday activities.

Get Ready:

You will need:

  • 2 rags/towels you don't mind having on the floor

  • a towel, small blanket or pillow (optional)

Total time: about 12 minutes

Core Component #1 PDF

RESTORE: Release

Week Two Restorative Pose: Child’s Pose

This week's pose, Child's Pose, helps support the relationship between our diaphragm and pelvic floor, which is incredibly important for core function and strength.

The pelvic floor muscles can become quite tense when we live in a state of hyperactivity and anxiety and so taking some time as often as you can throughout your week to relax will be incredibly helpful for your body as well as your brain!


What you need:

  • (Optional) Use blankets, towels or pillows to pad in front of your ankles, behind your knees, under your belly and chest or forehead if you feel discomfort in any of those areas.


Come onto the floor and sit your bum back toward your heels with your arms stretched out in front (if comfortable) and your head on the ground. If your head doesn't rest on the ground, take a pillow, book or yoga block under your forehead.

Allow your breathe to fill into the back and sides of your ribcage and imagine As you imagine/feel/sense a softening or blossoming in the pelvic floor area as you inhale. As you exhale do nothing and allow your muscles to naturally draw back.

Rest here for 1-3 minutes.

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