Lie on back on mat. Bend knees and place feet flat on mat. Feet are apart, parallel, and a comfortable distance from buttocks. Knees may relax inward until they touch. Extend arms at sides with palms facing upward.
Breathe in, lift chest, and allow lower back to arch and lift slightly off floor.
Breathe out, press feet firmly, and flatten lower back to floor. Tighten buttock muscles and let tailbone lift slightly off of floor.
Repeat pelvic tilt 5 to 10 times. Inhale and release lower back, exhale and press lower back to lengthen spinal muscles. When finished roll onto one side and sit up.
This pose relieves tension in lower back muscles.
