Скачать или смотреть Week 2: Foundations

I hope your first week of this program went well and that you’re beginning to feel a gentle reconnection to your core and pelvic floor.

Week 2 continues to ease you back into movement, building on the foundations we established last week. While many of the exercises will feel familiar, a few have been intentionally progressed or swapped to encourage deeper connection, improved control, and gentle spinal mobility without overloading your body.

The focus this week remains on connection, awareness, and rebuilding your foundation. There is no rush and no pressure to perform anything “perfectly.”

In this session, you’ll move slowly and intentionally through:

Guided breathing to reconnect your diaphragm, deep abdominal muscles, and pelvic floor

Isometric core activation to support gentle strength and control

Supine movements to improve pelvic and hip stability

Thoracic spine mobility to encourage upper back movement and reduce stiffness

Simple, low-intensity exercises to support circulation, mobility, and body awareness

Clear cues to help you move with confidence and ease

Please remember:
✨ You do not need to “feel” your core perfectly

✨ This is a learning process. Progress comes with time and repetition

✨ Rest breaks are always welcomed

✨ Modifications are always an option. Please preview the modification and progression videos before starting

As with last week, we’ll finish with 360-degree breathing to reinforce relaxation, pelvic floor connection, and nervous system support.

Take your time, move with intention, and be patient with yourself. Every small, mindful effort you make here helps support a strong, confident return to movement.

— Alicia 💜