Sit in the trough of the Air8 as if on a saddle. Let your thighs float freely in the air, with your knees over heels. Straighten your upper body. Focus your awareness on the lower end of the pelvis, on the seat bones, and gently pull them towards each other, towards the perineum. Then, let go. Repeat this pulling together and subsiding motion 10 times. The air cushion amplifies this barely visible micro-movement, making it easier to feel. Activate and train the entire pelvic floor. Maintain a long spine throughout the exercise. Breathe calmly and evenly. Gently contract and release the seat bones for one to two minutes. Finish the exercise. Relax.
Exercise 103