Rolling Back
Balanced on the sit bones hugging the shins in a tight ball, roll back onto the shoulder blades and up again to balance, the shape never changing.
How to do it
Setup
Seated, knees drawn to the chest, hands holding the shins, feet lifted, balanced just behind the sit bones.
Steps
- Roll back onto the shoulder blades, keeping the ball tight.
- Roll up again and stop balanced, the feet off the floor.
- Repeat, never rolling onto the neck.
Common mistakes
Rolling onto the head and neck: stop on the shoulder blades. Opening the ball to get up: keep the heels close and the chin tucked. Flopping down: the abs control the roll both ways.
Breathing
Inhale rolling back, exhale rolling up.
