Be on all fours, and separate your hands and feet, hip and shoulder with apart. Spread your fingers evenly. Inhale and press your hands into the mat connecting to the earth with a weariness and steadfastness in each part of your arm and hand, in each knuckle and finger. Inhale and hug your muscles to the bones. Exhale and hug into the mid-line with your arms and legs. Inhale and expand from within.
Exhale and allow your spine to soften. Release towards the earth with heaviness. Inhale and round your spine. Let your head hang down and scoop your tailbone. Contracting your abdominal muscles will give you inner strength to help the outer tension released, and your back muscles will soften. Exhale, contend your power by hugging into your arms and legs, and soften your spine into a gentle back bent. Remain in this back bent position for another inhalation. Exhale and surrender. Let go even further. Let go off tension and find ease and freedom in the shape of a gentle back bent. Inhale around your back. Scoop your tail bone and draw your chin towards your chest.
Now exhale and remain in this position of power. Draw from your feet and hands, your arms and legs, such steadfastness and support that your back become free to bent and move and playfully opposite directions The more freedom you can feel in one direction the more you can also feel going in the opposite way. Exhale and soften. Release any tension as soon as you feel it and then with increasing ease and grace all the way from your head to your tailbone.
Now hugging into the mid-line with firmness in your arms and legs, playfully throw your spine in a figure eight type of pattern. Don't think too hard about this. Let go and enjoy the fluid movement of your entire body. Your hips, your spine, and your shoulders, breath normally and continue with the fluid's swirling motion. Change directions after a couple of revolution. Now repeat this figure eight pattern in the other direction. Hips find if you forget which way you are going, just keep swirling and let yourself go with the flow. Freeze steadily to increase your flexibility and softness. Enjoy. Have fun.
Full Back Bent, the position of the cow. Full arch back like a cat strengthening the abdominals. Bounced action lengthen the tailbone and softening the heart. Don't pull your shoulders away from your neck. It causes tension in your Trapezius muscle. Bounced actions lengthening the sides of the body and then softening the heart, while keeping the tail bone engaged.
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