Somatics – Arch and Flatten

Here’s a somatic movement for those of you who have backache. This especially helps with lordosis (excessive lumbar curve)

  1. Lie on your back with knees bent, hip distance apart and parallel, and your feet close to your buttocks. Place your arms at your sides, slightly away from your body. Feel that your back is flat to the floor and the front of your hips are relaxed.   We call this the restorative rest position.  Take a deep breath in and out.
  2. Inhale and slowly roll your tailbone down onto your mat so the lower back arches away from the mat. Arch only as much as is comfortable.
  3. When you tilt your pelvis, your lower back muscles are contracted and arched, and your tailbone is rolled down in the direction of your feet. The front of your body is relaxed, lengthened and open.
  4. Exhale and allow your back to melt down very slowly to the mat, release and then relax some more, completely let go. Pause before you arch again.
  5. Repeat this movement 5 to 10 times, and feel the difference between your back muscles working when they arch and relaxing when you flatten.