Hi there, I'm Jackie of Jackie's Yoga Seattle. Today, talking about some Yoga poses for pelvic floor strengthening. So, to start to work those pelvic floor muscles, we really want to star to talk about the Bandhas. So, that Mula Bnadha, it's literally, literally pulling up with your pelvic floor muscles or where you sit. So, sometimes it's helpful just to stay seated at first and start to really think of just the areas. So, you can start to keep that engaged as we move along. So, think of that Mula Bandha as we move onto the poses. Firs thing that we're going to do, is just come to a Bridge Pose with a block. So, you're going to come to lie on the back and if you have a block, that's great. If you don't, go ahead and a pillow or a blanket or something similar to place in between. You're just going to squeeze in with the thighs, into the block here. And then, as you lay back, you're going to bring the heels quite close to the bump, maybe you can even graze the heels with your middle finger. And then, when you're ready, you're just going to start to flow, continuing to try and pull in that Mula Bandha by squeezing the block here. So, we're going to inhale, lift the hips and the arms up and as high as you're comfortable. As you exhale, lower everything down with control. So, really moving completely in and out with the breath, really allows you to keep control of that Mula Bandha. So, inhale, open and exhale, close it all down, nice and slow. So, form there, I'm going to have us come to a squat. So, as you come up, you can plant the feet wide and then, to help yourself forward into the squat, just press the hands behind you and take a big inhale to lift. And from that squat, just start to bring the hands here to the heart, maybe the toes even face out, you want to make it comfortable. And then, you're going to try to inhale, reach your heart to the thumbs here. So, you're going to start to firmly press out to the knees. And as you get that connection there, again remind yourself of pulling up in that Mula Bandha. And we;re just going to take it to a bit of a wider squat. So, you're going to inhale yourself up, bring the feet a little bit wider. And then, when you're ready, plant the hands to the inside and then, you're going to settle into that wide squat, that Goddess Pose. So, as you lower yourself, maybe even open out the arms, or stay here, you see what works best for you. Maybe even lift the toes to engage the quads. And then, once again scoop the pelvis even forward here and start to think of that Mula Bandha. As you start to reach up with the heart and the breath and settle in to soften down and strengthen. So, those were some poses to for pelvic floor strengthening and I hope you found they were helpful. I'm Jackie of Jackie's Yoga Seattle, thanks.