Style: Prenatal and Postpartum
Duration: 15 min
Props: Blanket, Blocks
This stabilizing prenatal practice is designed for people with pubic symphysis dysfunction, but it can also be useful for other types of pelvic floor instability.
You’ll start seated, with easy pelvic tilts, before moving on to hip circles in table pose (while squeezing a block between your thighs) and downward facing dog (with blocks under your hands). After that comes a standing series—all at the wall—that includes mountain pose with block squeezes, another down dog, dancer pose, and chair pose.
Conclude standing, sensing into the steadiness you’ve cultivated from the ground up.