Roll Backs

Added:Sat, 18th July 09

Start sitting tall with your legs out in front of you squeezing them together, feet flexed and your arms lifted chest height out in front of you.

1

Breath in to prepare and as you start to breath out scoop your pelvis underneath you and round the lower part of your back. Slowly lower yourself down on the mat vertebrae by vertebrae until your head reaches the floor, then take your arms above and over your head lowering them towards the floor.

2

Breath in and lift the arms above the chest and then as you start to breath out slide the chin down to the chest, lift the head off the mat and start to peel your spine off the mat vertebrae by vertebrae in reverse.

3

When you reach sitting point, continue to roll forwards stretching the arms over the legs and dropping your head between your arms and pulling back in the abdominal area so that your body forms a ‘C’ shape.

Breath in and repeat the roll back, aiming to do about 10 repetitions.

You don’t have to roll all the way back to begin with if you have trouble bringing yourself back up. Just start by rolling half way back until you build up more strength in the core

Quick Tip!

Try not to hunch your shoulders up by your ears as you lift and lower yourself to the mat. Let the abdominals do the work, keep squeezing the legs together and pressing the knees to the mat and make sure you don’t go back with a flat back, get a nice scoop position in your lower spine, tilting the pubic bone to the ceiling.