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.
8–10 reps
Breath, Inhale to grow tall · Exhale to roll down one bone at a time
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.