A nice piece of spinal movement for a Sunday. Have a go at this and enjoy the increased fluidity in your spine.
Come onto all fours, with your hands positioned underneath your shoulders and your knees positioned underneath your hip bones.
Start by arching and hollowing your back just to begin making some movement.
Then begin to move more consciously, slowing it down a little and becoming aware of where you are moving from. Do this by initiating the beginning of each arching and hollowing from the tailbone. Feel how easy (or not) it is to do this and be aware of where in your spine you prefer to make the movement, or next piece of the movement, happen from.
Keep consciously starting the movement from your tailbone. So to arch, you are sending the tailbone through your legs, feeling your sitting bones sliding towards the back of your legs and gradually as a result rising throughout the lower, to middle back before then dropping the top of the back and the neck and head towards the floor.
To hollow, keep your head relaxed down as you send your tailbone towards the space behind, lifting and opening your seating bones and dropping your lower back gently with middle back following. Feel your chest and breast bone lift through the space between your arms as you open your throat and lift your head. In my experience the head usually wants to lift here first so it can be an interesting exercise to start this with your tailbone and allow the head to be quiet and relaxed for longer.
Imagine length the whole time you are doing this, and that length is spread out from the base of your skull to the base of your tailbone. Make your intention about how long can you make yourself through your spine, rather than how high or low you can arch or hollow it.
Maintain a strong stable support from the arms (if you are bending and straightening them you will lose stability and the spine will not be able to maintain its full length).
Enjoy!
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