Half Kneeling Pelvic Floor Contraction

  • HOW: Begin in a half kneeling position. The other knee and hip are bent at 90 degrees and resting gently in front of you. Putting one hand on the belly, tuck the tail.  As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Breathe out bringing the ribs down, contracting the pelvic floor. 
  • FEEL: You will feel your core working and front hips stretching. 
  • COMPENSATION: Avoiding arching your low back. Avoid leaning forward.

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