Lying Pelvic Floor Relaxation and Deep Breathing
Positioning:
1. Lie flat on your back on the mat with your arms by your sides.
2. Ensure your body is in a straight line, with legs extended and feet relaxed.
Movement:
1. Begin with Relaxation:
- Close your eyes and take a moment to focus on relaxing your body. Allow your legs to rest comfortably on the mat.
- Take deep breaths in through your nose and exhale slowly through your mouth.
2. Breath Focus:
- Inhale deeply, letting your abdomen rise. Imagine filling your belly with air. Hold for a second.
- Exhale slowly, feeling your abdomen fall. Visualize releasing tension.
3. Engagement:
- As you breathe in, gently engage your pelvic floor muscles. Imagine drawing them upwards, like you're trying to hold in urine.
- On your exhale, completely relax these muscles, letting them sag.
4. Continue Breathing:
- Repeat this engagement and relaxation cycle for 5-10 minutes.
- Focus on deep, full breaths, and relaxing as completely as possible.
5. Finish:
- After several cycles, slowly bring your awareness back to the room. Wiggle your fingers and toes to gradually awaken your body.
- When ready, roll to your side in a fetal position before gently sitting up.
Tips:
- Maintain a comfortable position throughout the exercise.
- Ensure your breathing is controlled and smooth.
