Find a comfortable sitting position on a towel, cushion or bolster.
You can use a sock for a softer feel, a tennis ball, or hard ball based on your level of comfort.
Place the ball on your perineum, the space between your vagina and anus for women, or scrotum and anus for men.
Sitting in a comfortable sitting position, rest your hands on your knees, shoulders relaxed.
Bring awareness to you pelvic floor, taking slow deep breaths.
Bring awareness to the front of your pubic bone and relax this area as you exhale.
Breathe to the back of the pelvic triangle (anus) and relax.
Breathe and focus on your sit bones, allowing them to gently part.
Use your inhalation to expand.
Use your exhalation to release the pelvic floor allowing a feeling of softness around the ball.
Lean forward to remove the ball.
Sit back in a comfortable position and stay for a few more minute to breath and relax the pelvic floor, bringing your awareness to the different sensations you might feel without the ball.
