- Bring your arms over head as you nod your chin toward your chest and begin to roll your upper back off the mat.
Keep your shoulders down and your scapula engaged in your back.
This part is a similar move to Roll Up.
- Continue the move as you come up and reach for your toes.
This is a powerful moment where you have to just go for it. Use your abs and breath, not momentum. Think of energy shooting out the extended leg away from the deepening inward pull of the abdominals.
tip: Don't try to pull yourself forward with your shoulders or throw your arms.
When you come up, your lower back is in a slight C curve and your chest is lifted and open.
Exhale
- Roll down beginning the roll down with the lower abs, using abdominal control as you sequentially allow the spine to drop each vertebrae down to the mat.
- As you roll the upper spine down the arms will travel back over head. Keep your shoulders down and don't allow the ribs to pop up.
- Rest, Breathe and Repeat 4-6 times, changing extended legs.
As your strength increases you can go for a fluid, non-stop rhythm of curl up, roll down.
You might enjoy taking a look at the Teaser on the Box in the Advanced Photo Gallery.
