Daily Routines
Align your body through structured morning wake-up stretches, afternoon breaks, and calming evening down-training routines.
Morning Routines
Activities Sequence
Begin with 5 minutes of focused diaphragmatic breathing to release stress and expand the pelvic floor.
Perform pelvic tilts slowly, aligning movement with deep nasal inhalations and exhalations.
Sit quietly for 2 minutes and set a calming intention for your body today.
Reminders
- Do this routine before consuming solid breakfast.
- Empty your bladder prior to starting the stretches.
Afternoon Breaks
Activities Sequence
5 minutes of breathing to reset posture and reduce desk-related pelvic compression.
Walk around or stand up to stretch your hip flexors for 3-5 minutes.
Reminders
- Take a quick screen break and hydrate.
Evening Deep Relaxations
Activities Sequence
Rest in child’s pose, letting your chest melt into the floor and focusing on full abdominal breaths.
Move into Happy Baby Pose and gently rock from side to side to release hip tension.
Reminders
- Turn off bright screens 15 minutes before the flow.
- Dim lights and maintain a quiet, cozy room temperature.