Roll Down Prep

Motions

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

Video