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.
8–10 reps
Breath, Inhale to reach the arms up · Exhale to roll up and over
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