Lying Pelvic Floor Relaxation and Deep Breathing

Lying on the back with the knees drawn in and the hands holding the feet, slow deep breaths into the belly let the pelvic floor soften.

Glutes Body weight

How to do it

Setup

On your back, knees bent and drawn toward the chest, hands holding the feet, head down.

Steps

Breathe in slowly through the nose, letting the belly rise.
Let the pelvic floor and the hips relax on each exhale.
Keep the head and the back heavy on the floor.

Common mistakes

Holding the breath: keep it slow and continuous. Pulling hard on the feet: the hands only hold; nothing should strain. Lifting the head and the shoulders: rest them on the floor.

Breathing

Slow and even through the hold.