Movement · Sideline Series
Rolling Like a Ball
Warm-Up · Move 2 of 19 · 6–8
Why this one
Rolling massages the spine against the mat and challenges your balance and control — a playful way to warm the back and find your center.
How to do it
Sit and hug your knees into a small ball, feet lifted and chin gently toward the chest. Rock back to your shoulder blades on an inhale, then roll up to balance on an exhale — without letting the feet touch down.
Keep in mind
Stay round like a ball and use control, not momentum. Keep the same C-curve the whole way.
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? →