This is the companion to the Sides exercise and works on the same idea from the front. With the rolled towel under your navel, you rock your legs and head from side to side, first together and then in opposite directions, and finish with gentle rolls on each side.
Steady pressure at the center of the belly, together with slow breathing, invites the deep core and pelvis to let go of tightness they’ve been holding. For a lot of people, stress shows up in the gut as clenching, knots or an upset stomach, and this exercise gives that area direct, deliberate attention.
Take it slowly, and ease off any position that doesn’t feel good.