Spine and breathing.
Sit on a firm and comfortable chair and don’t lean back. Sit near the front, feet flat on the ground. Begin to arch so that your belly comes forward and your sternum lifts and your pelvis tilts forward.
And then from there, round so your belly goes back and your stomach comes in and your head comes down and the front/ top of your pelvis rotates toward your head. (Sex toward you, or: pelvis tucking under).
Go back and forth, gently and with pleasure on this.
Rest.
Now, begin to breathe in and fill your belly with air on the parts where you bring your belly forward and arch.
On the rounding part, pull your belly in and exhale.
Do this with pleasure and feel if something like “relaxation” happens for you.
Rest.
Now, round and pull your belly in, but as you do this suck in the air, and fill your chest with air.
Then as you arch and push your belly out, push out your breathing, so you are exhaling, as if via your full belly.
Then round again, with belly in and breathing in, and arch again with belly out and breathing out.
Many times. Explore. Pleasure. Rest.
Then do the arching and rounding with three rounds of breath so that you breathe out when you arch and three rounds so that you breathe in when you arch. Back and forth. Get the hang of this.
Enjoy.
Learn. Watch your breathing all day and switch it around between belly in for in breath and belly out for in breath.
