Roll Down Prep


Start Position
Sit with your hands behind knees, thumbs to ceiling, and elbows wide
Spine lengthened and neutral
Pelvis neutral
Knees bent at 90 degrees, legs together
Feet on the mat
Step 1
Inhale, lengthening spine and prepare
Step 2
Exhale: roll back off sit bones, into lumbar curve
Inhale: hold the lumbar curve
Step 3
Exhale: Roll forward onto sit bones and extend spine to start position