Rolling (Like a Ball)

This exercise helps teach proper breathing and balance. It is a fun exercise, but to do it efficiently you need to engage the abdominals.

Step by step instructions

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Exercise Steps 1

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Start sitting with your knees bent and feet flat. Hold under your knees, keeping your elbows out to the side.

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Exercise Steps 2

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Exhale, lift your feet off the mat, and curl your spine while bringing your head as close to the knees as possible.

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Exercise Steps 3

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Inhale, roll back into the mat.

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Exercise Steps 4

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Exhale, roll to sitting.

Mistakes and Tips

  1. To modify, bend the knees.
  2. Strengthens the abdominals in a neutral pelvis.
  3. Place your hands to your hipbones and keep the pelvis stable as you practice circling the leg bone in your hip socket. Do not make it a big movement. Instead practice the engagement of your abs and release of your hips.