Windshield Wiper

Lie on your back with your knees bent and feet planted on the floor a little wider than hip-width apart.

Stretch your arms out to the sides at shoulder height, palms down, to anchor your upper back as you move.

On an exhale, let both knees drop slowly to one side together, keeping the movement gentle and only going as far as your lower back stays comfortable.

Engage your lower belly to control the motion and keep both shoulders grounded, easing off if you feel any pinch in the lower back or hips.

Inhale to float the knees back through center, then exhale them to the other side, wiping side to side like windshield wipers for six to ten slow passes.

To finish, bring the knees back to center, hug them gently toward your chest for a breath, then lower your feet to the floor to rest.