In this lesson you will learn to control the process of tightening and releasing the pelvic floor muscles as well as control the level at which you squeeze them without changing your body posture. You will also improve the mobility of your psoas and sacrum area of your spine. For this class you will need two pillows and a mat.
Exercise 1. Cat
Starting position: table top position, palms under the shoulders and knees under the hips. Arms and legs shoulder-width part. Gaze down, long neck. Your neck is the continuation of the spine, back is straight, no arches.
- On inhale tighten the pelvic floor muscles, bring the head down and inward, round the back as much as you can and tuck the tailbone under.
- On exhale release the pelvic floor muscles, relax the psoas and bring the tailbone forward. Do 20 reps.
Exercise 2. Cat-cow
Starting position: stand on all fours, knees under the hips, arms down on the forearms and walk them upfront, the sternum is relaxed.
- On inhale we tighten the pelvic floor muscles, tuck the tailbone under and bring the gaze down.
- On exhale we release the muscles, bring the tailbone forward as if we are swaying it.
Starting position: Toes on the floor, knees under the hips, palms under the shoulders, the back is straight, head looking down.
- On inhale we tighten the pelvic floor muscles, push the pelvis up, straighten the arms, push the sternum down towards the floor and gaze at your feet.
- On exhale we come to the starting position and release the pelvic floor muscles. Do 10 reps.