Name: Playbook - Holixtic . - Set foundations
Uploaded: 2024-04-04T00:46:46.730Z
Duration: 15 min
Description: Set foundations

Erin

Aurelie

Sara

It was honestly tricky for me coordinating squeezing my pelvic floor muscles on the exhale. I just kept at it while listening to the instruction and it started to click. The explanation was so helpful!

Lauren

This was an incredible experience to be invited into such deep presence and consistency with my pelvic floor. So grateful that you and your teachings exist! Excited for tomorrow.

Noël

Megan

This was difficult to figure out, but still a good way to become more famillliar with these movements. I will say the timer was a bit confusing, but after a while I still started falling into a groove. 👍

Heidi

This is a beginner core and pelvic floor sequence. Learn how to engage & relax the pelvic floor and activate the transverse abdominis in combination with the breath. 

This workout will help you:
Strengthen & relax the PF 
Get rid of the low belly bulge (heal diastasis recti) 
Reconnect to your body
Improve lower back pain

Learn how to engage and relax the pelvic in combination with the correct activation of the transverse abdominis and diaphragmatic breath. This is the basis of healing the pelvic floor and getting rid of the mom pooch!

Diaphragmatic breath & PF sitting

Learn how to engage and relax the pelvic in combination with the correct activation of the transverse abdominis and diaphragmatic breath in a laying down position

Diaphragmatic breath & PF laying down

Start in a neutral spine position laying down with the legs bent. Exhale engage the pelvic floor & transverse abdominis and tilt the pelvis forwards and up towards the chest and inhale relax and release go back to neutral.

Pelvic tilts

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

Set foundations

Lien

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

Rahel

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

I loved this intro to diaphragmatic breathing. Thank you

very difficult actually and stressful in a strange way

Definitely appreciate the detailed instructions. I’m a terribly shallow anxious breather, sometimes so tense I’m hardly breathing at all. This will be a regular practice for me.

Diaphragmatic breathing lecture & practice

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

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

Sandra

felt like I could have an orgasm only by squeezing and releasing. is it normal? 😅

Set foundations

Community

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