Lie on your side over a pillow with both knees bent. Bring both legs over the edge of the bed and let them dangle towards the floor. Roll your upper body so your chest is facing towards the ceiling until you feel a stretch in the side of your lower back. Hold this position for 30 seconds.
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.
Hold this position for 5 seconds.
Repeat 10 times.
Perform 5 sets.
Perform this exercise 2 times per day.
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