Rolling Like a Ball

How to

Setup: Sit near the front of a mat, knees bent, feet lightly lifted or resting, hands behind the thighs.

Steps:

1. Round the back gently and look toward your knees.
2. Rock back to the shoulder blades without rolling onto the neck.
3. Return to balance on the sitting bones with feet light.

Cues: Keep the shape rounded. · Use momentum gently, not a kick.

Stop if: you roll onto your neck or feel back pain.

Easier: Keep toes on the floor and make a small rock.

Harder: Balance briefly before each return.