Starting position: lying on your back, legs bent at the knees, hands under your head. Quickly raise the pelvis up, at the same time take a noisy, short breath through the nose. The pelvis was lowered, for a second they completely relaxed lying down – the exhalation was gone.

Again, quickly raise the pelvis with a simultaneous short and noisy breath, immediately after that the pelvis was lowered – the exhalation left on its own through the nose or through a barely open mouth.

At the moment of a noisy short breath through the nose while simultaneously lifting the pelvis up, you need to strongly compress the anus and buttocks. The pelvis is lowered – the buttocks are relaxed, the anus – too. The exhalation went through the nose or through the mouth absolutely passively.

Take 8 noisy short breaths in a row with the nose while raising the pelvis and squeezing the buttocks with the anus. Then rest (pause) in a relaxed state from 3 to 10 seconds. Breathing during the pause is arbitrary. Take another 8 breaths, lifts, and again rest 3-10 seconds.

Norm – 12 times 8 breaths-movements with a pelvic lift.