6. Five Back exercises - good for relaxing the cervical and lumbar areas - this is a soft and gentle

 
Lie on your back, feet flat on the mat, hands behind your head, and inhale.  Exhale while slowly and gently raising your head and chest slightly.  Be careful, this is not a sit-up.  Feel the vertebrae in your neck rolling on the mat, breathe in and lay back down.  Repeat 5 times.
Lie on your back, feet flat on the mat, hands on your stomach, and inhale. Exhale while drawing all your abdominal organs in towards your back (pregnant women - don't strain - just breathe gently and keep your hands on your stomach).  Repeat 5 times.
Lie on your back, hands alongside your body, feet drawn up to your chest.  As you inhale, move your knees away from your belly, and as you exhale pull your feet towards your chest.  Once again, this is not an abdominal exercise.  Feel your vertebrae on the mat and imagine you are giving them a pleasant massage - that is the goal.  Repeat 5 times.
Lie with your feet flat on the mat, take a deep breath and stretch your arms up towards the ceiling.  Exhale raising your back, head and arms - in that order - towards your knees.  Repeat 5 times.  Be aware of the pleasure of moving your back; don't try to move your abdominal muscles.
Lie on your back, hands behind your head and inhale.  Exhale while raising your head and back towards your knees, inhale while raising your pelvis, exhale and lower your pelvis while raising your head and back, inhale while lowering your head and back and raising your pelvis.  Repeat 5 times.
You can conclude this gentle exercise, lying on your back and raising your legs towards your chest, moving them freely from side to side like a baby in a cradle.
 