…your belly button with jaw pulled in. Inhale through your nose.
As you exhale, draw navel in even tighter and lift left leg, pushing left heel toward wall in front of you while pulling back with pinkie toe; at the same time, push down on right foot (not shown).
Return to start and repeat.
Do 5 reps; switch sides and repeat.
2. Hamstring Stretch Series
Target: Hamstrings
Place a small folded towel behind your head and lie faceup on the floor with legs extended and feet flexed.
Bend right knee to chest and interlace fingers behind hamstrings as close to your groin as possible; gaze at your chest and keep your chin down, neck long (not shown).
Tighten the muscles of your pelvic floor and extend leg, pushing through the heel and contracting quads.
Return to start and repeat; do 5 reps.
Repeat, turning thigh outward (heel points in), for 5 reps.
Relax and repeat, turning thigh inward (heel points out, toes point in), for 5 reps.
Switch legs; repeat series for a total of 15 reps on each leg.