Today's yoga sequence is dedicated to the pelvic floor, an area in which tensions often build up that cause pain or in which you can have a weakening of the muscles with unpleasant consequences for everyday life. So let's see how to remove the stiffening of the pelvic floor and how to tone this area, to prevent disorders such as incontinence.
You are on your back, your knees are bent and your feet are on the mat. Bring the soles of your feet into contact and let your knees fall outside. Inhale and expand the abdomen and pelvic floor, exhale and raise the pelvic floor, continue in this way.
Remain in the position you have just seen, with your knees falling outwards. Raise your knees and at the same time lift your hips slightly off the ground. Return the pelvis to the floor and lower the knees, making them fall outside. Continue like this for a few cycles, trying to raise your pelvis a little more each time.
You are always on your back. Bring your knees to your chest and then stretch your legs upwards, while keeping your knees slightly bent. Pull your legs apart and lower them towards the floor, then raise them again, then lower them again, and so on.
Go to a seated position, the knees are bent and the feet are firmly planted on the ground. Walk with your glutes back and forth. Then, stop the movement, bring your feet closer and lift your hips off the ground. Bring your hands in prayer, your elbows press against the inside of your knees, breathe.
Stand up, stretch your arms upwards. Then, bring your torso slightly forward and bend your knees in the yoga position of the chair, taking care to shift the weight backwards so as not to put too much pressure on the knees. Then straighten your legs and lower your arms, then repeat the exercise just seen a couple of times. Finally, let your arms fall to your sides, close your eyes and breathe, taking a few more moments for yourself.