Warm-Up · Move 2 of 10 · 6–8
Why this one
Rolling warms the spine and switches on the deep core — and it’s playful, which is exactly the mood.
How to do it
Sit and hug your knees into a small ball, feet lifted. Rock back to your shoulder blades, then roll up to balance 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? →