Week Three: Restore

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Welcome to your first Core Retraining component!

It's time to get down to business...down there. You will practice each Core Component for 2 weeks before you add on more challenging movements.



Core Component #2

Your new Core Component builds on the exercises from Week 1 & 2.

You've been working so far on foundational core exercises that focus on creating support around the pelvis and spine. The exercises in your Core Component #2 are sure to challenge your core muscles even more. Remember to focus on maintaining stability and find a connection to your core muscles just before you start moving.

Feel free to stick with the exercises from Core Component #1 until you feel ready for more challenge.

Signs that an exercise is too challenging for you right now:

  • your back arching as you move

  • your pelvis tucking under as you move

  • your belly pushing outward, bulging

  • a sense of bearing down or heaviness in the pelvic floor

  • holding your breath and not able to breathe comfortably through the exercise

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Get Ready:

You will need:

  • a towel, small blanket or pillow (optional)

Total time: about 11 minutes

Core Component #2 PDF

RESTORE: Release

Week One 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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