- With great control, scoop your abs. and make a C-curve shape with your torso. Your gaze is to the navel.
- Inhale: Initiating the movement with your lower abs, smoothly roll back onto your shoulders (not your neck). Clap your feet together 3 times at the top.
- Exhale: Use your deep core muscles and your exhale to help you roll back up onto your sit bones. Balance.
- Repeat 4-6 times.
1) Make sure that you stay curved the whole time
2) The way to go backward is to deepen the lower abs. Never throw your head and shoulders back - stay in your C-curve.
3) Coming back up is done by working the abs and the breath, not by throwing ones legs or pulling up with the back.
4) You will want adequate padding for your spine, but don't pad so much that it throws you off your line.
5) Let seal be fun and flowing. This is a great way to test your core strength and control.
Read more tips on rolling exercises
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