STEP 1.

1. Lie on your back with knees bent.

2. Place your hands on the belly.

3. Take a deep breath with your mouth and imagine your belly is expanding - your hands on the belly should raise - your pelvic floor muscles are relaxing and your diaphragm is being pushed down.

4. Exhale out.

  5.Repeat 10 times - slowly - focusing on pushing your diaphragm muscle down
    & relaxing pelvic floor muscles.

STEP 2.

1. Inhale - expand your belly, relax pelvic floor muscles. 

2. Exhale and pull your pelvic floor muscles up - imagine you want to grab a bean or a pea with your vagina.

3. Repeat 10 times.

STEP 3.

1. Inhale & hold your breath - imagine you want to push the air into the sides of your waist - your hands should now expand to the side, not raise.

2. Exhale while keeping the core  engagement (core embracing) - feel the connection of your lower back with the floor.

3. Repeat 10 times

STEP 4.CORE EMBRACING  with the movement.

1. Lift the head and shoulders off the mat - do not hold your breath.

2. Slowly reach the leg forward without losing the connection of your lower back with the floor - the lower the leg the harder it is.

3. Alternate legs.

4. Repeat as many times as you can without losing connection with the floor

5. Rest  for 15 seconds  and repeat all sequence -3 times