This pose gently opens pelvic cavity and allows abdomen to spread and release. Place your hands on your abdomen and as you inhale feel your abdomen gently rising up into your fingertips. Exhaling let your abdomen release. The respiratory diaphragm and the pelvic floor move in tandem. When you inhale they descend, and exhale they ascend. Visualize the diaphragm, which is a dome shaped muscles attached to the ribs – moves down when you inhale, the pelvic floor relaxing. When you exhale allow everything to just return to its shape.
Don’t be discouraged if this is challenging, it takes time to create a new pattern of breath. Instead focus on relaxing and breathing. You will find a new rhythm. Continue for 3-5 minutes.
After coming out, stand up and observe the feeling in your pelvis, abdomen and diaphragm. Is there more space? Freedom? Deep relaxation?