Quadruped Hold – Pelvic Floor Contraction

  • HOW: Begin by positioning onto the hands and knees. Bring the ribs down to the pelvis, making the back flat. As you breathe in, drop the belly towards the floor. Fill the belly with air lengthening, flexing, and softening the area between the sits bones. As you breathe out, keep the ribs down toward the pelvis squeezing and lifting the pelvic floor. 
  • FEEL: You will feel your belly expanding on the inhale and your core contracting on the exhale. 
  • COMPENSATION:Avoid arching the back. Avoid twisting through the trunk.

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