[u]Lower spine groin neck[/u]
Lying on tummy in bed or on floor prop up on elbows.
Now focus attention on the area of the lower back just above where the bottom muscles end. Stay still for a while and grow aware of what this area feels like.
Now lengthen the muscles in the front of the legs just above the knees but not at the hip joints.
Notice again what the area around the lower back feels like.
Lengthen the muscles on the inside top of arms just above the elbows.
Let neck straighten where it joins to the head so that face is looking down at the bed/ floor.
Notice again what the area around the lower back feels like.
Now lengthen the muscles at the hip joints.
Notice again what the area around the lower back feels like.
Relax and rest.