gentle
10-Minute Pelvic Floor Connection
Pelvic floor awareness and function affects everyday comfort, continence, and core stability — a 10-minute practice twice a week builds meaningful connection.
10 min · Kit: Yoga mat or firm bed
The session
- 12 min: Finding position — lie on back, knees bent; place hands on lower abdomen; breathe naturally
- 22 min: Breath mapping — feel the pelvic floor descend on inhale, naturally lift on exhale
- 32 min: Gentle lift and hold — breathe in, exhale, gently lift pelvic floor; hold 5 sec, release fully; 10 reps
- 42 min: Coordination — lift on exhale, release fully on inhale; make the release as deliberate as the lift
- 52 min: Seated or standing integration — try a gentle lift while sitting; notice the sensation
Worth knowing
- Pelvic floor training is not just "Kegels" — learning to fully release is as important as contracting
- Tension (hypertonic pelvic floor) is common and causes different symptoms than weakness — both deserve attention
- A pelvic floor physiotherapist can assess function directly — worth one appointment for personalised guidance
- Breath coordination with pelvic floor activation underpins all other core and abdominal training
