Today we go inward, mama. A gentle squeeze between the knees switches on your pelvic floor and deep belly together — and breathing on your side helps you finally feel your back ribs open. This is the quiet, deep connection that closes gaps. 💛 🌱 Brand-new this week? Stay on your breath-only start, love — 5 slow 360° breaths + an easy walk. This quiet week is doing real work. 💛

Today Mission
✓6–8 Pillow Squeeze 360 Breaths
✓5 Side-Lying 360 Breaths (each side)
✓6–8 Pelvic Tilts
✓5–8 Glute Bridges with Pillow Squeeze
⚠️ Small gentle breaths during the hold — never hold your breath!

⚠️ Golden Rule (Everyone): Feet grounded, belly flat & drawn-in, the squeeze stays gentle. Doming or bulging up the middle? Make it smaller or ease off the squeeze. 💛

🌟 Today’s Mini Challenge — “Feel the Lift” ✨ On your pillow squeezes, see if you can feel a soft lift down below as you exhale and squeeze — that’s your pelvic floor answering your breath. Reply tonight: did you feel the connection?

Nutrition Habit
✓Protein with every main meal
✓🥬 One leafy green today — spinach, methi
✓💧 2–3 litres of water

📌 Today’s Focus 72 days, mama. The deepest healing isn’t the movement you can see — it’s the quiet inner connection between your breath, your pelvic floor, and your deep belly. Today you practiced feeling all three work as one team. That’s real core healing. 💪💛

Core Exercises with Pillow