Diamond-shaped pull ups for pelvic floor awareness

  • Sit cross-legged on the floor and align your bones in the sitting position.
  • Visualise the diamond shape of the pelvic floor muscles.
  • Gently draw the centre of the diamond upwards.
  • Hold this lift and breathe naturally for up to 10 breaths.
  • Release the muscle and begin again.
  • If you lose the feeling of the upward pull before 10 breaths, simply relax and start again.
  • You can practise these pulls as often as you like in sitting and standing postures.
copyright: The Australian Ballet 2005
Extracted from Bodywise, discover a deeper connection with your body; ABC Books; rrp: $34.95; fully illustrated. Available from all good bookstores.
Bodywise is written by staff at The Australian Ballet. In 2005 The Australian Ballet is performing throughout Australia and internationally. Visit The Australian Ballet's website, www.australianballet.com.au for details.

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