3. Roll Downs
With your legs shoulder width apart (standing), activating from your head, start to roll forward towards the floor, with a small tuck of the head. Connect your pelvic floor and core as you scoop up your tummy and send your tailbone down towards your heels, lengthening your spine. Keep rolling forward so your head is almost hanging in front of your knees whilst keeping connection of your deep abdominals with a tuck of the pelvis creating an arch in your spine. Really feel each vertebra peeling downwards as you roll down sequentially. On the next exhale, re-stack the spine one vertebra at a time until you are back to neutral standing.
4. Cat/down Dog
Starting on all fours initiate the exercise with a tilt of your pelvis sending your coccyx towards your heels. Flex the entire spine moving one vertebra at a time. Allow only a slight flexion in the mid and upper spine and finish the move with a nod of the head forward. Maintain a c-curve position for a few breaths. On the next breath, lengthen the legs so they are fully extended whilst lengthening your spine into extension. Send your chest towards the floor dropping your body through the arms. On the next breath come back to all fours and the start position.