Warm-Up · Move 1 of 7
Why this one
We start by warming the spine and finding the deep core. Rolling teaches you to move from your center with control.
8–10 reps
Breath — Inhale to roll back · Exhale to roll up
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? →