Locust pose (Salabhasana)
“This is an important pose because it works the gluteus muscles, which counter-balance pelvic floor,” explains Howard. “Here’s the caveat: A lot of people can do this pose without using their butt, because they’re overusing their hamstrings. So make sure the buttocks and the hamstrings are lifting the legs.”
Lie on your belly with your arms on your sides, palms up, forehead resting on the floor. Inhale and lift your head, chest, arms, legs and feet off the floor. Firm your glutes and reach through your legs, keeping the big toes turned toward each other. Stay here for 30 seconds, then slowly release.