Lie on your back, bringing your legs up to a 90-degree angle with knees bent.
Place your hands on your knees to support them.
Exhale as you draw belly button to spine, draw in your pelvic floor and slowly drop 1 heel to touch the floor.
Inhale, resting the heel on the floor.
Then drop the other heel as you breathe out and engage your core. Breathe into the back of your rib cage.
Don’t hold your breath, move slowly with your breath. Focus on your lower abdomen drawing in not bulging out as you drop your heel.
查找课程
