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, brining your awareness to the different sensations you might feel without the ball.
