Lie on your back with your knees bent up, hip distance apart, arms down by your sides with your palms flat on the floor. If your neck is uncomfortable use a pad or small book to slightly raise your head.
Breathing
Breathe in through your nose and out through a slightly pursed lip as if you are blowing out a candle and imagine the breath going sideways into the back and sides of your ribs.
Pelvic floor
As you breathe out contract your pelvic floor as high as you can without squeezing your bottom, breathe in to release, do a few at this level. Start with the deepest contraction you can thinking level 10 in a lift, then halve the contraction to level 5 and then again to level 3 and then hold at level 3 as you continue to breath. At this level you are connecting with your deep core abdominal muscles and therefore need to maintain this connection throughout the session.
Pelvic rocks
Gently rock your pelvis forward and back to loosen off and relax your lower back and pelvis, coccyx pushes into the floor allowing your back to arch off of the floor and then pubic bone goes up towards the ceiling and the lower back lengthens into the floor.
Leg slides
Breathe in and slide one leg away from you in a straight line, breathe out and use your abdominals to draw the leg straight back in again. Make sure that your hips stay stable and your lower back doesn't lift away from the floor.
Arm circles & scissors
Lift the arms up and over your head as you breathe in and circle them back around to your sides as you breathe out, after a few repetitions reverse the direction. Finish with your arms up towards the ceiling as you breathe in and as you breathe out split your arms so that one goes over your head and one goes down towards your toes. Breathe in to bring them back up to shoulder height and breathe out to split them in the other direction.
Shoulder shrugs
Breathe in and shrug your shoulders up to your ears, breathe out and slide them down to your toes.