Working with the movements of the spine by waving through variations, this sequence is another one from Julie that allows you to release through the lower back down to the hamstrings and up to the upper spine too.  Kneeling and standing variations of waving Cat/Cow will give power in the front and back of the spine and help you find the elasticity in the pelvis - particularly the psoas/hip flexors.  This hour-long class will get you mobile and strong, yet feeling like your spine is free!