To do this exercise you will need a mat. Start standing on your hands and knees. Be sure that your hands are directly beneath your shoulders and that your knees are directly beneath your hips. Inhale to prepare and then exhale as you drop your head and tail to the ground while at the same time lifting your spine to the ceiling. Inhale as you take your head and tail to the right, which will in turn send your spine to the left. Continue inhaling as you take your head and tail to the ceiling which allows your spine to extend towards the floor and then exhale as you take your head and tail to the left (spine to the right). Finish the exhale as you drop your head and tail to the ground. Repeat 3-5 times and then reverse directions.
Things to think about
Mobility of the spine is integral to the health of the body. Learning to move your spine is as important for long term health as eating your vegetables. Move your spine, Move your spine, and Move your spine some more!!! (Soap box anyone)
As you are doing this exercise notice what parts of your spine might be stiffer than others and see if you can find mobility in every segment of the spine.