Supine pelvic tilts are an excellent way to develop awareness and control of the pelvis and lower spine. Many people unconsciously default to either excessive arching or flattening of the lower back, which can limit movement efficiency in exercises such as forward folds, squats, and handstands. Lying on your back with knees bent, gently tilt the pelvis back and forth to move between a slight arch in the lower back and a gentle flattening of the spine against the floor. The movement is slow and controlled, helping you build coordination between the abdominals, hip flexors, and spinal muscles.