Awaken Your Pelvic Energy: 21-Day Journey to Self-Love

In today’s 20-minute session, we begin with gentle movements to connect with your body. As you explore these foundational exercises, focus on listening to your body and how it feels. Let go of any expectations, and allow yourself to simply be present in the moment. If you need support, I'm always here.

With much love,
Rotem
Breathe, Relax, Enjoy.

As you move through today’s practice, notice how your body responds to the movements. Let the breath guide you and embrace the opportunity to go a little deeper. Taking a moment afterwards to reflect on your experience could help you see how far you’ve already come. Trust the process, and enjoy your practice.

With much love,
Rotem
Breathe, Relax, Enjoy.

Today, we’ll build on what we’ve started, focusing on creating more fluidity in your movements. Feel the connection between your breath and your body, and notice any shifts as you progress. Let this practice be a time to explore what feels good for you. It’s all about discovering what works best for your body.

With much love,
Rotem
Breathe, Relax, Enjoy.

You may feel more at ease in your body now, and today’s practice will help you deepen that connection. As you move, take a moment to recognize how your body feels and how your practice is evolving. Taking note of these changes, whether in your mind or elsewhere, might help you appreciate your progress.

With much love,
Rotem
Breathe, Relax, Enjoy.

Rolling the pelvis (Sitting Position)

Roll the pelvis while leaning back on your hands. Focus on getting familiar with the sitting bones and the movement of the pelvis.

Pelvic movement to thigh (Folded Legs):

From a sitting position, bring the pelvis down to the thigh in one motion and back. Continue rolling the pelvis in circular motions to explore

Transition from sitting to lying on back:

This video breaks it down movement by movement so that you have a clear idea of how to smoothly transition from sitting to lying on your back.

Rocking body (Lying on Back, Knees Up

On your back, raise up legs so the feet are on the ground, knees up. Begin pushing from your feet so that it rocks the body up and down. The movement starts from the pushing of the feet.

Move the water in the pelvis. In the same position, move the tail bone on the mat from side to side. Like a dog wagging its tail. Very small motion. As you do this imagine the pelvis as a big basin of water and that you are moving the water in the basin from side to side. Let the muscles loose. Let the flesh move loosely around the bone. At some point while moving the water in the pelvis, bring the palms of your hands to your forehead. It forms a feeling of weight that balances the weight of the pelvis.

Body swinging:

From a sitting position swing the body from one side to the other. Each time letting the arm swing round the body while the legs fold to the side of the swing. Then back to the middle and then swing to the other side.

Resting with deep breathing

Part One: On one side, legs still folded, lay resting the forehead in the palms of your hands. Stomach resting on your thigh. Deep breathing to lower stomach.

All of this first on the right side then on the left side.

Part Two: Straighten out the back leg behind you, bringing up the pelvis onto the front folded leg. The forehead still resting in the palms of your hands.

Pelvic circular rolling (Elbow Support)

continuation of exercise 2. Still rolling the pelvis on one side, bring down your arm so you are resting the weight on your elbow. Explore the circular movement of the pelvis in this position.

Knee rocking (Lying on Back):

Still lying on your back bring the knee up to your stomach clasping the knees in your hands and crossing the legs at your ancles. Move the knees with your hands, pushing them up towards your stomach and letting them fall back catching them in your hands. The knees are completely loose, what’s moving them is only your hands. This movement forms a rocking motion and massages the lower back on the mat. Explore the movement each time moving the weight slightly on different areas of the lower back.

As you enter Week 2, today’s focus is on core strength and pelvic movement. Be mindful of how your body feels today compared to last week. If any part feels challenging, pause, breathe, and take it slowly. This journey is about embracing the process, no matter how gradual the progress may seem.

With much love,
Rotem
Breathe, Relax, Enjoy.

Today’s practice is about flexibility—both in your body and your mindset. Allow your movements to be fluid and gentle, guided by your breath. You might want to take a moment afterwards to notice any subtle shifts in how your body feels or responds. Remember, it’s all part of your journey.

With much love,
Rotem
Breathe, Relax, Enjoy.

Today’s session focuses on grounding your body. Feel the alignment in your pelvis, knees, and head as they come together in balance. Let the breath ground you, and take this time to enjoy the feeling of connection. If any questions or thoughts come up, know that I’m here to support you.

With much love,
Rotem
Breathe, Relax, Enjoy.

Today’s session integrates the strength and breathwork you’ve cultivated so far. Take a moment to reflect on how much more connected you feel to your body, and let that awareness guide you through today’s movements. Remember, this journey is your own to embrace.

With much love,
Rotem
Breathe, Relax, Enjoy.

Resting forward fold (Legs Stretched):
Sit with your legs stretched out in front, arms resting on your thighs, and head loose. Breathe deeply into your lower stomach.

Core lift and pelvic engagement (Extended Leg):

Continuation of 8, press the toes of the back leg to the floor pushing up the leg in the air. At the same time push up the elbows bringing the upper body slightly up in the air, working the core muscles to hold up the pelvis. The head is a straight continuation of the back. Hold this pose up for 20 seconds. Then bring body slowly back down.

Upper Body Lift:

A continuation of exercise 8. While you leg is still stretched out behind you raise up your upper body onto your hands, the right frontal leg is still folded. The back is arched, and look straight ahead as you hold this pose and breath deep to the lower stomach. On the right side

Pelvic tilting (Lying on Back):
Gently press your lower back into the mat and cup the tailbone upwards, slowly releasing. Repeat to move up the vertebrae.

In a continuation of the 12th exercise, fold the back leg at the knee and grab the foot with your opposite hand to balance the body, breathing deeply into the lower stomach.

As we move into the last week, in today’s practice, we’ll focus on refining your movements while working on strength and balance. Notice how your breath continues to support your body, and take your time with each step. This is a great opportunity to observe how far you’ve come, both physically and mentally.

With much love,
Rotem
Breathe, Relax, Enjoy.

Today’s practice is a reminder to stay grounded. Feel the connection between your body and the ground beneath you, letting your breath anchor you throughout. As you finish, it may help to simply pause and recognize the strength you’ve built over time.

With much love,
Rotem
Breathe, Relax, Enjoy.

As we near the end of your journey, today’s session will help you integrate everything you’ve learned. Let your breath carry you through the exercises, and reflect on the incredible transformation you’ve experienced. Celebrate how far you’ve come—your body has carried you through this beautifully.

With much love,
Rotem
Breathe, Relax, Enjoy.

Congratulations on reaching the final day! Today’s practice is all about celebrating your journey. As you move through the exercises, allow yourself to feel proud of the effort you’ve put in and the growth you’ve experienced. This is just the beginning of what’s possible for you.

With much love,
Rotem
Breathe, Relax, Enjoy.

Leg lowering (Lying on Back):
Bring one leg straight up at 90 degrees, and gradually lower it back down while keeping it straight. Repeat with the other leg.

Child’s Pose:
Sit on your feet with your legs folded underneath, forehead resting on the mat, and arms stretched forward. Breathe deeply into the lower stomach.

Knee and head shift (Kneeling):
While in a kneeling position, shift weight from one knee to the other, rolling your forehead in your palms in the direction of the knee shift.

Head-to-knee shifting (Kneeling):
Bring your head down to the mat, crown pressing lightly on the floor, and shift your weight from your head to your knees, rolling the back as you move.

In this video, we explore the next steps to deepen your connection and sustain your growth. Learn how to build on the practices you’ve developed, maintain your momentum, and continue prioritizing your self-care and femininity. This is your guide to embracing the journey ahead with confidence and clarity.