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