The hip joint is the largest joint in the body. Put your hands behind your back and begin to make circles with your hips like the hula hoop, coming around in a circle focusing on the hip joints, ball sockets, where the leg bone connects to the hip bone, way out to the side and around, and back to the front. Don t concentrate so much on bending over at the waist, but instead on going way out to the side and around, feeling the connective tissue structure at the pelvis. Then change your direction way out to the side and around. This is good for the lower back.
Shoulders are relaxed.
Focus on the hip joints and then pause.