The deep squat is one of our favorites for pelvic floor tightness. If you have pelvic floor tightness or spasms, this is one of the few positions that makes it difficult for the pelvic floor to tighten.
Squat with your feet about two feet apart. (Keep your heels on the floor if you can; otherwise, support them on a folded mat). You can use the wall to support your back.
Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs.
Press your elbows against your inner knees, bringing your palms together, and resist the knees into the elbows. This will help lengthen your front torso.
Breathe deeply and slowly, allowing the pelvic muscles to let go.