Start: Lie on your back with your knees bent and feet flat on the floor. Relax your spine and breathe normally. Imagine a large clock face sitting on the front of your lower abdomen. "12 o'clock" is just above your belly button and "6 o'clock" is over your pubic bone.
Movement stage 1: Slowly and smoothly with the least effort possible, tilt your pelvis towards "12", allowing the spine to open at the back. Then reverse the motion to tilt the pelvis towards "6", allowing the front of the body to open.
Movement stage 2: Once this motion is smooth, move towards "12" and continue around the clock face, allowing the pelvis to tip sideways as you move through "3 o'clock" towards "6", and continue around through "9" back to 12. The pelvis should roll in a smooth circle through all of the numbers of the clock face.
