Objective

Strengthens your buttock muscles and eases tension in the back muscles at the same time. Slowly and consciously raising and lowering your pelvis will also improve your perception.

Technique

Lie down on your back and pull your feet towards your buttocks. Now lift each individual vertebra from the floor in slow motion until only your shoulder girdle is resting on the floor. Hold the position for two seconds and then lower each vertebra again until your whole back is lying on the floor. Repeat this entire exercise 7 times very slowly.

Focus

Roll and unroll the back slowly and consciously.