The Practice
1
Breathing
- Take 3 deep breaths to centre yourself
- Transition to 5 minutes of natural breathing
- Gently extend each exhalation, letting go of tension
Tip: Find a comfortable seated position. Soften your face,
unclench your jaw, and simply observe the air flowing through your body.
2
Seated Neck & Shoulders
- Sit in a comfortable cross-legged posture
- Slowly circle your neck in both directions
- Roll your shoulders in gentle circles, both ways
3
Butterfly Posture
- Bring the soles of your feet together, knees open wide
- Gently move your legs up and down like butterfly wings
- Make soft circles with your hips in both directions
- Slowly fold your body forward towards your legs
4
Cat & Cow
- Come to all fours.hands under shoulders, knees under hips
- Inhale: arch your back down, lift your head (Cow)
- Exhale: round your back up, tuck your chin (Cat)
- Transition to child's pose.sit on your feet with open legs, body relaxed towards the floor
Breath sync: Let your movement follow your breath, not the other way around.
Each cycle should feel fluid and natural.
5
Psoas Liberation
- From all fours, step your right foot beside your right hand
- Relax the pelvis down.breathe here for 2 minutes
- Return and repeat on the left side.2 minutes
Why this matters: The psoas connects your spine to your legs.
Releasing it eases the lower back tension that builds as your belly grows.
6
Gluteus Liberation
- Bring your right knee towards your right hand.Pigeon posture
- Let the pelvis sink down gently.hold for 2 minutes
- Switch sides and repeat for 2 minutes
7
Baby Pose
- Sit back on your feet with knees open wide
- Lower your body towards the floor
- Rest your forehead down.breathe deeply
- Allow your entire body to soften and release
Closing: This is your moment of stillness. Stay as long as you need.
Feel the connection with your baby and with your own body.