Step 1

Begin lying face up on a yoga mat with your feet planted hip-width apart and your hands resting at your sides, this is your starting position. Inhale, taking a deep belly breath in, gently draw your pubic bone to your belly button (engage pelvic floor).

Step 2

While holding your pelvic floor, exhale and contract the muscles in your abdominal wall by gently drawing your ribs to your hips. This can feel like you are drawing your belly button to your spine. Brace for the specified amount of time. Ensure that you continue to breathe throughout. Repeat for the specified amount of repetitions or time.

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