Pelvic Yoga Exercise: Squat with Pelvic Floor Exercise
Squatting is helpful for developing pelvic strength and control. In cultures where people regularly squat, they have stronger legs and healthier bowels. Squatting provides lower back support, massages abdominal muscles and organs, facilitates circulation, and prevents constipation.
• Position yourself with your feet apart and your toes pointing outward.
• Slowly lower your buttocks between your legs. If you need to, hold the back of a chair or position yourself against a wall for balance.
• Bring your hands together in Namaste, or prayer position, at your heart. Use your elbows to help balance by pushing against the inside of your thighs and knees and encouraging the necessary outward rotation.
• Find your center and balance in the pose. When you first start practicing this pose, you can lower your buttocks to the floor for better balance, but make sure to keep your spine long and lifted, even as you lower your bottom to the floor.
• Breathe and relax, performing ten pelvic floor contractions.