POSE 1
Stand on your hands and knees upon the floor.

Kneel backword so that your buttocks go backword and down towords your feet and stretch your arms foreword.

Breath out and then take a deep breath in, filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.

Relax your anal muscles compleetely again.

Repeat the sqeesing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.

Empty your lungs.

Rize up on your hands and knees again.

Relax a while in this position and then repeat the exercise.