Mobility / Bodyweight
A kneeling flow that alternates between rounding the spine towards the ceiling and letting it sag while the chest opens, moving every segment of the back through its range.
Bodyweight
beginner
compound
Start on all fours with the hands under the shoulders and the knees under the hips.
Exhale and round the spine towards the ceiling, tucking the tailbone and letting the head drop.
Inhale and reverse it: let the belly sink, lift the chest and tailbone, and look slightly forward.
Move between the two shapes slowly, one breath per position.
Finish in a neutral spine and sit back onto the heels.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
