Chair pose (Utkatasana)
“Going in and out of chair pose is really good for the pelvic floor,” explains Howard. “The floor is stretched when going down, and lifted when coming up.”
Start in Mountain Pose, with arms out in front of you, parallel to the floor. Bend your knees and push your hips back in a squat, as if you were going to sit into a chair. Make sure you don’t bring your hips down lower than your knees.