Arch & Flatten - A Somatic Movement for Lower Backs

Arch & Flatten is a foundational somatic movement that is amazing for your lower back.

Benefits of Arch & Flatten:

  • Relieve lower back pain

  • Reduce muscle tension

  • Improve pelvic mobility

  • Retrains your nervous system

It involves two small movements - an arch and a flatten (the hint is in the name!)

The Arch Movement

  • Begin lying on your back with your knees bent

  • Inhale down into your lower belly and gently roll your pelvis forward, arching your lower back and sticking out your belly.

  • Your tailbone will remain on the floor.

  • When you’re ready, exhale and release your lower back muscles as slowly and smoothly as you can, coming back to your neutral starting position without engaging your abdominal muscles.

The Flatten Movement

  • As you slowly exhale, flatten your lower back down into the floor using your abdominal muscles.

  • Try to get the feeling of hollowing out your belly.

  • We are purposely “pushing” our back into the floor.

Then combine the two! Inhale arch, exhale flatten and have some fun!

It can be really nice to allow your eyes close, allow your breath slow and slowly arch and flatten

Give it a go and see how you get on!

Somatic Movement | Arch and Flatten | How to do Arch and Flatten | How to teach Arch and Flatten | Somatic Yoga | Aruna Yoga | Laura Wynne

Laura Wynne