Rolling Like a Ball
Seated tall on your sitz bones, knees bend, feet flat on the floor, legs together. Lift one foot off the mat and then the other, balancing with both feet off the mat. Clasp your hands below your knees and onto your shin area. Relax the shoulders; elbows are wide to the sides.
How to do it
Inhale to prepare…
Exhale: Initiate the movement by engaging the abdominals and roll back to shoulder blades.
Inhale: Roll back articulating through the spine, maintain the wide elbows and shoulders to keep the work in the abdominals.
Exhale: Roll back up the spine (rolling like a ball!), maintaining the abdominal connection. Balance for a second or two and repeat, keeping your c-curve throughout each roll.
Repeat 6 - 8 times
Be mindful: Maintain flexion of the spine the whole time, with eyes open gazing at the navel. Roll only to the shoulder blades and not to the back of the neck (cervical spine).
Keep the head steady. Shoulders are relaxed with elbows widening out at the sides for a well-positioned frame.
Keep your rolled position throughout the exercise.
Use your breath to keep this exercise controlled and flowing.
Never initiate the roll by throwing your upper body backward.
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.