Benefits:
- improved spine mobility
- improved flexibility of the back- and hamstring muscles
- improved ability to engage in spinal rotation
Method:
Lie down on your back in a neutral position (with your legs stretched straight on the mat, back muscles relaxed, slight neutral arch in your lower back), arms by your side on the floor.
As you exhale, suck the belly button in to engage your core, squeeze your straight legs together, and peel your spine off the floor as you raise them overhead parallel to the floor.
Inhale as you twist your hips to the left so your feet are over your shoulder (or even beyond). As you exhale, roll down along your left side sweeping your legs from the left towards the centre where you started from. Inhale again and circle your legs towards the right side as you peel your spine off the floor and twist your hips to the right to get your feet over your right shoulder (or beyond). Circle in both directions as you repeat the movement.