Split Stretch Spine Rolling
A wide-straddle fold forward that turns into a roll: hug the knees, roll back along the spine onto the shoulder blades and up again, then open into the straddle.
How to do it
Setup
Seated with the legs straddled wide, hands on the floor in front.
Steps
- Fold the chest forward between the legs.
- Draw the knees in, hug the shins and roll back onto the shoulder blades.
- Roll up to sitting, open the legs wide and fold again.
Common mistakes
Rolling onto the neck: tuck the chin and stop on the shoulder blades. Flattening out on the way back: keep the back rounded like a ball. Bouncing into the fold: ease down and keep the legs long.
Breathing
Exhale folding and rolling back, inhale rolling up.
