Lying on the back with knees bent, gently flattening the lower back into the floor and releasing. Trains awareness and control of the pelvis and lower back.

Verbal Cues

• “Flatten your lower back into the floor”
• “Hold for a moment, then relax”
• “Small movements, gentle and slow”

What to Watch For

• Movement comes from the pelvis tilting, not lifting the bottom off the floor
• Whole spine stays comfortable