Slowly roll your pelvis up to the ceiling. Roll back down one vertebra at a time.
Back and hamstring strength, spine mobility.
3) Single Leg Lift (side lying):
Without moving your pelvis, lift and lower your top leg ten times.
Leg strength, core strength, pelvic stabilization.
Twist to the right, reach your left hand to the outside of your right foot, right hand to the ceiling. Come back to center, then twist and reach to the left.
Spinal flexion and rotation, shoulder stretch.
Start on your back with legs in the air (knees can be bent or straight). Circle your arms as you roll up to seated. Slowly roll back to the mat one vertebra at a time.
Core strength, spine flexibility, shoulder mobility and stabilization.