Sit on a chair and put your hands under your pelvis so that the little fingers and ring fingers are under the sitting bones and your other fingers are under your buttocks. The center of the pelvic floor will then rest on your hands.
Tilt your pelvis back. Lightly tighten your pelvic floor muscles. Feel your sitting bones turn forwards under your hands. Move your pelvis forwards and back with small movements to feel the position of the sitting bones and tightening of pelvic floor muscles.
Your tailbone turns towards your hands when you turn your pelvis back. In this position, squeeze your back passage as if you were holding in wind. Relax, then repeat.
