Curling and Unfurling invites our bodies into a natural movement of the spine from flexion or curling into a fetal position, into extension or arching the spine. There is value to increasing the range of these movements and exploring the many places along the way. Moving the spine as a whole, from head to tail, brings a sense of harmony through the body, and can be nourishing for our nervous system.

The Movement:
Placing one foot a little forward supports the body to have more range to curl in and back, and unfurl out and forward.  

Start with the curling motion. As the tail bone turns slightly under, the whole spine forms a backward 'c.' Check to be sure the head is in synch with the movement of the pelvis. The weight shifts to the back foot, knees flex, arms either hang forward or curl around to ‘hug’ the chest. See if your body wants to curl just a little, or as much as possible, even stretching the back. The important thing is not how big the movement is, but that all the parts are moving together, the same amount.

Unfurl by straightening the legs, letting the tailbone tilt back, and weight shift over the front foot, making an even forward curve. The arms and shoulders widen and open out. It’s important not to bend back, but let the chest and head reach forward and up. Again, feel how far forward you want to go. Here also the benefit is not in how far, but that the whole spine is moving together.

Repeat this motion a number of times, putting the other foot forward, feeling each time for how big of a motion you want to make.  It may not be the same each time.

 
After a final movement into extension, let the body settle back to a neutral place over the feet, the front and back equally open, spine relaxed and erect.