Name: Playbook - Holixtic . - Pelvic, core & legs 🔥
Uploaded: 2024-04-04T00:46:46.769Z
Duration: 20 min
Description: Pelvic, core & legs 🔥

wall squat and sit are quite difficult but effective 😊

Aurelie

- Star laying down with the legs up the wall or without the wall in the center of the mat 
- place the ball or pillow in between the lower legs
- exhale squeeze the ball and lift, squeeze and engage the pelvic floor, bracing the core. hold for a few seconds 
- inhale relax and release

Ball squeeze

Start laying down. Exhale extend one leg dragging the heel on the floor squeezing and lifting the pelvic floor activating the transverse abdominis and slowly inhale release and being the leg back to the starting position. Slow, controlled movement. Never lift the lower back off the mat when in movement!

Heel drags

-Start with the feet hip width apart and sit against the wall
- Sit as low as you can 90 degree angle if possible
- Hold this position for 60 seconds
- On the exhalations lift the pelvic floor
- Make sure your whole back is touching the wall no arching in the lower back!

Wall sit

- Start sitting against the wall 
- Brace the core, press the lower back to the wall
- Exhale stand up squeeze the legs, glutes and pelvic floor using the wall as support 
- Inhale squat down as low as possible and release

Wall squats

- Start standing up and Inhale fully
- Exhale and empty the lungs completely through the mouth at the same time bend the knees and place the hands on the thighs
- Round the upper back and keep the lungs empty creating a vacuum suck the belly in and lift the pelvic floor as you where doing a big sigh but not inhaling any air
- Hold for 5 seconds in this position, vacuum the stomach & squeezing and lifting the pelvic floor
- slowly release the chin, and take a slow inhale and stand up 
- Repeat for 60 seconds 

For a full length class on this ancient yogic practice go to my postpartum program.

Uddiyana bandha

Pelvic, core & legs 🔥

Lien

Sounds amazing! 🤩 Thank you. Do you recommend those classes also for pregnancy and/or postpartum?

Rahel

Sara

Intro to the pelvic floor

Umbrella and crane...these visuals are soo helpful 🥰

Claire

I loved learning about the sacred, strong yet flexible space of my pelvic floor. I could feel the exercise bringing so much circulation and energy to my body. Yummy!

Perlita Yasmeen

Connect and activate the pelvic floor

Really digestible and helpful!! I’ve done this before but your explanation was clearer and more intuitive than my previous experience

I loved this intro to diaphragmatic breathing. Thank you

Erin

very difficult actually and stressful in a strange way

Diaphragmatic breathing lecture & practice

Set foundations

Amanda

Great burn! Pelvic floor work is definitely a gap in my exercise routine. I'm so glad to be working on this

Loved it! I love working out the core and pelvic floor. Thank you ✨

Katia

Pelvic floor & core 1

I’m really appreciating the full length classes. Thank you ✨

Carolyn

Sorry, thought you had to press one by one, wanted to give you5 stars, found the vídeo helpful

Sandra

Full length guided class with music

Rebekah

Pelvic floor & core 2

This was SO challenging, I underestimated it! Thanks for a great challenge.

Jaimee

So subtle!!! But I absolutely can see that I need this work after 2 babies!

Pelvic floor & core 3

Daily essentials

Tears in my eyes from that depth of release. Thank you 🙏

Noël

Sharie

Pelvic floor release

thank you! I gave birth to my second child 2 years ago and I've done a lot of strength and hiit sport. But this year I decided to slow down (because of high cortisol and fat belly). it's been 2 weeks now and I already see some results 🤍🙏🏽. I'm coming back home, in my body, thanks to you.

Rocío

Perfect blend of strengthening and stretching!

Pelvic floor & core 4 guided with 🎵

abs exercises quite difficult bc of the neck - it's painful to lift up the neck. is it normal?

I really enjoyed it! Some parts were difficult as my abs are very  weak and was hard to keep them from bulging but I loved that you had modified versions of everything. Thank you 😊

Pelvic floor & low abs guided

Excelentemente, cansada y relajante rutina. Todo en 1😎😎😎🥳🤯🤯💙

Cote Nawrath

Connect to your hips & sensuality (guided)

Lily

everything so connected. love the idea 💜

It's really incredible to hear. Thank you

Jaw & pelvic floor lecture

I’m so excited to be healing my pelvic floor. It’s been such a journey and I am happy to have found you.

Colette

Silvia

PF & inner thighs

Lissy

Deep hip opening & Frog variations sequence

PF, low abs & waist

Magical PF release

Loooved the burn and all the variations!! Thank you!!

Tzoanna

Lila

Pf & glutes 🔥 fully guided

I love it and would love to have more videos like this one!

Kaisa

Better sex & pleasure fully guided with music

Deep core, pf and breath slow yoga flow

Amazing release. For me a class that I prefer doing before bedtime.

This is fantastic and the more I practice, the greater the results, internal and external 💙

Trigger point release for the pelvic floor

Jessie

Daniela

Wall workout stretch & strength ✨

Love the flow of the class, and I've been practicing with the other hip openers and pf, so much more movement BUT the most important it helped me connect with my emotions and release them, really feel them and I not lock them 🙏 💙🌻

Juicy hips, juicy pelvic floor

You are such a gamechanger 😍 Thank you for again a wonderfully relaxing but also activating class. 🙏

Again, such an amazing class. I love how u point out different aspects of the body during an exercise. Thank u so much

Pelvic, core & legs 🔥

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