Happy baby pose & modified happy baby pose are great positions to work on pelvic floor relaxation and deep breathing! These are great hip openers as well. Read below for more instructions.
Instructions:
-Lie down on your back and if you're able to grab the outsides of both feet for a full happy baby pose. A modification would be to grab your knees. Pick whichever position allows you to relax the most. Both are beneficial! I want you to be able to relax in the position.
-With your hips open -- focus on deep breathing, allowing your pelvic floor to lengthen and open with each inhale and exhale.
-Inhale slowly & gently through your nose -- allow rib cage to expand, belly to fill with air, and pelvic floor to gently lengthen and relax. Exhale through your mouth as you keep the pelvic floor relaxed (don't squeeze and lift here).
**Make sure your jaw and neck/chest is relaxed to help the pelvic floor relax.
**If these positions are still too much -- you may want to try resting your feet down on the floor. Keep your feet together and open up at your hips as you let your knees fall to the side. You can support your knees with pillows and even elevate your trunk by laying on some bolsters or pillows!