Movement · Pilates for Beginners
Roll-Down
Starting position
Seated on the center of the sitz bones, knees bend, feet flat on the floor, legs together. Arms extended forward with fingertips reaching long in front of you.
How to do it
Inhale: Lengthen through the spine, and engage the abdominals.
Exhale: Begin to roll back off the sitz bones, articulating the spine; maintain control by keeping the connection of the abdominals. Roll down, through imprint to neutral spine, all the way down to the mat, palms facing the mat.
Inhale: Roll to the side, using the arms to bring you back to a seated position.
Be mindful
- You may use your arms to support you while rolling down, by grasping onto the back of the legs with elbows wide and shoulders stabilized.
- Keeping the abdominals activated, will aid with maintaining control as you roll down.
The practice beneath it all
When the mind needs somewhere to land
Everything in this wing points, in the end, to the same place — the breath, and the nervous system beneath it. It is why I built SOVA: a quiet companion for the moments in between.
- Today — a daily practice that aligns you before the day pulls you a dozen directions.
- Companion — a place to process any feeling, even the happy ones.
- Pages — a soft place to set your thoughts down and out of your head.
- The House — rooms of calm to step into, whenever you need one.