Lie on your back with your legs bent and place a small towel between your knees.
Keep your feet hip width apart.
Take a deep breath in, allowing your tummy to inflate.
Breathe out, gather your tummy and your pelvic floor.
Repeat, breathing in, relaxing your tummy.
As you breathe out, gather your tummy, your pelvic floor and add the pelvic tilt by pushing your heels down, tilting your pelvis upwards so it just off the mat to a height of 1 to 2 inches.
Breathe in and lower your pelvis back down, making sure you roll down one vertebra at a time, relax your pelvis.
Repeat this movement.
Remove the towel, bring your legs down, one by one, starting with the right, and the left and return to the starting position.