Spinal Flexes (Bidala Kukkuta Uttana)

Benefits:

• Increases suppleness of spine

• Stretches muscles of the back and neck

• Improves circulation

• Improves posture

Steps:

• Start on all fours (arms under shoulders, knees under hips)

• Exhale, drop your head and tailbone, rounding your back

• Inhale, raise your head and tailbone and let your belly drop towards the floor (pull your shoulders back to open your chest more)

• Continue moving back and forth between the two positions, connecting your breath with your movement (exhaling, rounding your back, inhaling, arching)

Repeat 8-10 times