- Exhale: Allow your legs to lower toward your chest as you use abdominal control to slowly place each vertebrae down on the mat, one at a time.
Roll down until your legs are at 90 degrees.
Continue to send energy out through your heels; doing so will help you control the movement and get a good stretch. This is a good place to notice where you might go weak in the abs and let a section of your back go down to the floor all at one time. Also, beware of any tendency to overwork the back or neck muscles.
- Inhale: Bring your legs together and lower them slightly to begin again.
- Repeat roll over 6 times: 3 going over with legs together, then opening the legs and flexing the feet to roll down; and 3 times going over with legs apart, feet flexed, and coming down legs together, feet softly pointed.
Any problems? Read: Detailed Tips for Roll Over
Do you have an exercise ball? Try roll over with the ball.
