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.
Movement: 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.
To return, reverse the motion so that one vertebra at a time lowers back to the floor from the top to the bottom, just like lowering the string of pearls.
