Supported Garland Pose Mula Bandha Exercise

In a Supported Garland Pose (Malasana), start to visualize your breath as a stream of light traveling down the length of your spine to your tailbone as you breathe in, and beam it up your spine and out the crown of your head as you breathe out.  Start to connect your breath as light to the expanse of your pelvic floor: breathing in, imagining your pelvic floor releasing and ballooning down into the support underneath you, and as you breathe out, initiate your exhale from your pelvic floor, lifting your anus, perineum and line of urine up and in.