STEP 1.
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Lie on your back with knees bent.
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Place your hands on the belly.
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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.
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Exhale out.
5.Repeat 10 times - slowly - focusing on pushing your diaphragm muscle down & relaxing pelvic floor muscles.
STEP 2.
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Inhale - expand your belly, relax pelvic floor muscles.
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Exhale and pull your pelvic floor muscles up - imagine you want to grab a bean or a pea with your vagina.
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Repeat 10 times.
STEP 3.
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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.
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Exhale while keeping the core engagement (core embracing) - feel the connection of your lower back with the floor.
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Repeat 10 times
STEP 4.CORE EMBRACING with the movement.
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Lift the head and shoulders off the mat - do not hold your breath.
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Slowly reach the leg forward without losing the connection of your lower back with the floor - the lower the leg the harder it is.
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Alternate legs.
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Repeat as many times as you can without losing connection with the floor
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Rest for 15 seconds and repeat all sequence -3 times