Roll-Up Prep

How to

Setup: Lie on your back with knees bent and feet flat; reach both arms toward the ceiling.

Steps:

1. Exhale and nod the chin slightly.
2. Reach the hands toward the knees as the shoulder blades peel a little from the mat.
3. Pause briefly, then lower the upper back slowly.

Cues: Move one small segment at a time. · Keep the feet grounded.

Stop if: your back or neck hurts.

Easier: Keep your head on the mat and slide hands along the thighs.

Harder: Begin with legs long if that stays comfortable.