Pelvic Floor Yoga Practice

Your 30-Minute Pelvic Floor Yoga Sequence

Warm-up (5 minutes)

Start with gentle cat-cow stretches to warm up the spine and engage your core.

Main Practice (20 minutes)

• Child's Pose (1 minute)
• Supported Bridge Pose (2 minutes)
• Happy Baby Pose (2 minutes)
• Pigeon Pose (3 minutes total, 90 seconds per side)
• Reclined Butterfly (2 minutes)
• Legs up the Wall (5 minutes)

Relaxation (5 minutes)

End with guided relaxation and deep breathing in corpse pose.

Frequency

Practice this sequence 2-3 times per week for best results. Over time, you'll notice increased flexibility and reduced tension.