How to do it
You need: Exercise mat, A pillow.
Lie on your back with your knees bent and feet flat, or with your knees resting over a pillow. Let your tummy, buttocks and jaw go loose.
- Breathe in slowly and let your lower tummy and the area between your sitting bones gently widen and soften.
- As you breathe out, do not squeeze - instead picture the pelvic floor lengthening downward and letting go, like a fist slowly unclenching.
- Let the release carry on for a few seconds after the out-breath.
- Repeat with slow, easy breaths, softening a little more each time.
Form cues
- The feeling is opening and heaviness, not lifting or tightening.
- Your jaw, buttocks and thighs stay relaxed throughout.
- Nothing is forced - you are allowing a release, not making one happen.
Common mistakes
- Turning this into a squeeze or a hard bearing-down push - it is neither.
- Tensing your shoulders, jaw or buttocks while trying to relax below.
- Rushing the breath instead of letting it slow down.
Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.