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1. Lie flat on your back, with your hands at your sides, palms down, your knees bent and
feet flat, and your knees in line with your feet and hips.
2. Visualize yourself being anchored from the base of your skull, your shoulder blades,
the base of your ribcage, your sacrum, and your feet.
3. Breathe in, feeling air flow evenly into your chest AND your belly- the point is that you
should feel expansion in the sides and back of your ribcage
4. Exhale through your mouth (as though you are fogging up a mirror, not blowing out a
candle) and pick up the center of the hammock that is your pelvic floor so that it moves
up along with your diaphragm, which is pushing air out of your lungs, while imagining
your inner core being shrink wrapped.

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Co contractions exercise

  • 1. 1. Lie flat on your back, with your hands at your sides, palms down, your knees bent and feet flat, and your knees in line with your feet and hips. 2. Visualize yourself being anchored from the base of your skull, your shoulder blades, the base of your ribcage, your sacrum, and your feet. 3. Breathe in, feeling air flow evenly into your chest AND your belly- the point is that you should feel expansion in the sides and back of your ribcage 4. Exhale through your mouth (as though you are fogging up a mirror, not blowing out a candle) and pick up the center of the hammock that is your pelvic floor so that it moves up along with your diaphragm, which is pushing air out of your lungs, while imagining your inner core being shrink wrapped.