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