Rolling Like a Ball
Massages the spine and balances core control. Hug the shins, balance on the sit bones, and rock back to the shoulder blades and up again without letting the feet touch down.
How to do it
Hug the shins, balance on the sit bones, and rock back to the shoulder blades and up again without letting the feet touch down.
Breath: inhale to roll back; exhale to roll up and balance.
Be mindful
- Keep a deep C-curve and hold the shape the whole time.
- Roll no further than your shoulder blades — never onto the neck.
- Use control from the center, not momentum.
Modification
Balance without rolling at first — just hold the tucked shape and breathe until the control is there.
This is your alternative to the Roll-Over — and the way you build toward it. Once the roll is smooth and controlled, you’re ready to progress.
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.