Seated Forward Roll-Up on a Chair
Seated, tuck the chin and roll the spine down toward the thighs one segment at a time, then roll back up; a moving fold, not a held one.
How to do it
Setup
Sitting upright, feet flat under the knees, arms loose at the sides.
Steps
- Tuck the chin and roll down, the head leading.
- Let the arms hang as the chest nears the thighs.
- Roll back up one segment at a time, head last.
Common mistakes
Hinging with a flat back: this one ROLLS; curl through the spine. Rushing the way up: the slower the roll, the more the spine moves. Lifting the head first: stack the back, then the head.
Breathing
Exhale rolling down, inhale rolling up.
