Spinal Flexes (Bidala Kukkuta Uttana)
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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
