Start: Lie on your back with your knees bent and feet flat on the floor. Relax your spine and imagine each vertebra as a pearl threaded on a string. Pressing gently into the floor with your feet, allow your pelvis to tip back towards you, opening up the spine at the back. Continue this rolling movement, imagining each vertebra lifting one after the other from the bottom of the spine. Pause when your hips are straight with your back relaxed. Place one hand over the crease of your hip at the front, and the other hand under the buttock on that side.
Movement: Keeping the other hip straight and firm, allow the hip between your hands to bend and sink towards the floor. To return, press gently through your foot to raise and straighten the hip back up to the start position.
