Lie on your back with both knees bent. Place your hands over your lower abdomen as shown. Contract your pelvic floor as if to stop the flow of urine and draw your belly button towards your spine. Make sure you do not hold your breath. Feel with your fingers for a subtle contraction of your deep abdominal muscles.
While sitting in a chair, slouch down bringing your chin toward your chest. From this position extend your involved knee as shown and pull your toes back towards your nose. Remember to stay in a range of motion where you do not feel symptoms.