From a standing position, squat down allowing your knees to point outwards and your heels to come off the mat. Your bottom can rest on your heels if comfortable to do so.
In this position, engage the pelvic floor (pulling in and up) as you breathe out, taking your time.
As you breathe in, slowly let go of the contraction settling into a resting position.
This exercise is not recommended if this causes or exacerbates organ prolapse.
If this exercise causes pain in the knees, alternatively sit on stacked cushions to offload slightly, or a low stool.
