Supine 90-90 3D Breathing

  • HOW: Begin by lying on your back. Find a bench, ottoman, chair, or couch to rest the feet on. The hips and knees are at a 90 degree angle. Take a big belly breath in to relax the pelvic floor. Breathe out to initiate a pelvic floor contraction, so squeezing and lifting the area between the sit bones. Dig the heels slightly down into the surface you are resting your feet on. 
  • FEEL: You will feel your hamstrings and core engaged. 
  • COMPENSATION: Keep the back flat to the ground.

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