Warm-Up · Move 1 of 7 · 6–8
Why this one
We start by warming the spine and finding the deep core. Rolling teaches you to move from your center with control.
How to do it
Sit and hug your knees into a small ball, feet lifted and chin toward the chest. Rock back to your shoulder blades on an inhale, then roll up to balance on an exhale — without letting your feet touch down.
Keep in mind
Stay round like a ball and use control, not momentum.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →