Movement · The Original 10
The Roll-Up
The short answer
Articulates the spine and challenges the abdominals. Lie flat with arms overhead, then roll up vertebra by vertebra, reaching over your toes, and roll back down just as slowly.
How to do it
Lie flat with arms overhead, then roll up vertebra by vertebra, reaching over your toes, and roll back down just as slowly.
Breath: inhale to lift the head and shoulders; exhale to peel up and reach forward; inhale to begin rolling down; exhale to finish.
Be mindful
- Move slowly, one vertebra at a time — no yanking up with momentum.
- Keep the legs long and anchored to the mat.
- Reach the crown of the head forward, not the chin down.
Modification
Bend the knees slightly, or slide the hands along the thighs, if you can’t roll up with straight legs.
Move 2 of 10
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.