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Clamshell

Clamshell

A.

Lie on side with hips and knees bent at 45 degrees, legs stacked.

B.

Keeping feet in contact with each other, raise upper knee as high as possible without moving the pelvis. Do not allow lower leg to move off the floor. Pause, then return to the starting position. That's on rep. Repeat on the opposite side. (For an extra challenge, wrap a resistance band around thighs, just above knees.)

Pigeon Pose

Pigeon Pose

A.

From down dog, sweep right shin toward the front of the mat, right knee toward right wrist and right ankle toward left wrist. (If right hip is elevated, set a rolled blanket or firm pillow underneath it.) Walk hands forward until your head is on the ground, and hold for 10 deep breaths. Repeat on the left.

Downward Dog

Downward Dog

A.

Come on to hands and knees with hands directly below shoulders and knees directly below hips. Spread fingers wide and tuck toes under. Inhale and lift knees off the floor, pressing hips and sit bones up toward the ceiling. Keeping knees slightly bent will stretch tight pelvic floor muscles; if your goal is to tone the muscles, straighten knees and focus on pressing heels into the floor to activate the pelvic floor muscles into contraction. Take deep breaths while holding the pose.

Standing Forward Bend

Standing Forward Bend

A.

Stand with feet four feet apart.

B.

Bend from the hips, bringing hands to the floor and lifting sit bones to the ceiling. Hold for a few beats before slowly rolling back up.

Air Squat

Air Squat

A.

Stand with feet hip-width apart, toes turned out slightly, arms by sides.

B.

Squat, lowering butt as close to the floor as possible, either extending arms forward or bending elbows and clasping hands lightly at chest. If your pelvic floor muscles tend toward the tight side, try to push your tail out and back while lowering down. If they're weak, tuck your tail forward to stretch the muscles.