11.Sit on the floor, separated legs, hands emphasis back, turn legs to insiude, shortening muscles for crotch,and

 pulling in anus -breathe in, turn legs outward, relaxing muscles, relaxing muscles for crotch -breath out/picture 7/.

12.Lie on the spine ,on inclines plane  with raised leg end inder corner on 20-30 C, straightened legs together.Pressing legs to each other, shortening maximaly for muscles crotch and pull in anus for 3-6-9 sec, relax, and rest for 15020 sec, repeat are 4-7-10 times,  initial breath.

13.Same pose, relax muscles for all body, and maximally deeply breath for 30-40 sec.

14. Same pose, imitation moves om bycicle /picture 8/ for 0.5-1-1.5 min. Initial breath.

15. Same pose, legs bended in the knees and pelvis raised, press knees to each other/picture 9, maximally shortening muscles for crotch and pulling in anus on 3-6-8 sec, low pelvis and rest for 15-20 sec , repeat for 4-7-10 times, initial breath.

16. Repeat exercise 13.

17.Lie on the spine, on inclied plane with raised leg end under corner on 20-30C, straightened legs raised on 10-15 cm, crossing , bringing together and separating /picture 10/, for 0.5-1,5 min, initial breath.

18. Lie on the spine in inclined plane with rised leg end under corner on 20-30 degrees, straightened legs crossed, press legs, maximaly shortening muscles for crotch and pulling in anus  for 3-6-8 sec, rest for 20 min, repeat exercise for 4-7-10 times, initial breath.

19. Repeat exercise 13.

20.Lie on the spine on inclined plane with raised leg end under corner on 20-30C , straightened legs together, slide with toe of one leg on inside surface of other crotch -breathe in /picture 11/, return back 0breathe out, same with other lef, repeat are 8-10-12 times.