Start Position:

1. Lie on your back with your hips and knees bent.
2. Keep your pelvis in neutral (not too flat or arched, with a slight curve in your lower back).
3. Anchor your shoulder blades down and gently tuck your chin.

Action:

1. Inhale: Arch your lower back slightly, lifting your belly towards the ceiling.
2. Exhale: Slowly circle your pelvis like a clock, moving it clockwise, tracing the numbers with your hips.
3. Continue for a full circle, then switch directions and circle counterclockwise on the next exhale.
4. Repeat 10-20 times in each direction with smooth, controlled movements.

Purpose:

1. Mobilizes the lower spine segments.
2. Recruits important pelvic and low back muscles.
3. Enhances breathing coordination.

Note of Precaution:

• Stay relaxed; don’t tense or brace.
• If painful, reduce movement or stop.
• For pregnancies 16+ weeks, be mindful of symptoms like nausea or dizziness.
• If you experience low back pain, consider consulting a physical therapist.