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So this next movement is simply rolling the spine forward and down. So it is sort of bringing
the element of water into the spine and into the body and if you imagine all of the blood
and water that we do have in the body it is important to sort of bring in the element
of water as we are doing movements. So we are just rolling the spine. We draw the shoulder
blades back and we roll it down. Then we roll it back up. So it is just slow sort of opening
of the chest and rolling of the spine and then tucking the chin to the chest, rolling
it up and just imagine a wave of water and become like that wave of water as you move
down and up and you can incorporate the breath perhaps exhaling down. Inhaling up. You can
also do the rolling down in hero so grabbing a blanket and placing that blanket underneath
the legs and you can roll this way as well. Roll it down. Inhale, roll it up. Exhale reach
it out open heart, exhale roll it down. It is a comforting movement, calming for the
mind and allows more mobility to enter into the spine. And you can close your eyes and
breathe and receive your energy.