Rolldown

  1. Find your proper standing posture.
  2. Inhale as you lift your arms overhead – your shoulder blades move down the back as your arms lift. Your rib cage should expand with the breath.
  3. Move your chin towards the chest. Exhale and begin the roll-down. Lower your shoulders and your head, rolling your spine down one vertebra at a time. The navel is pulled in very strongly towards the spine. Stretch the muscles of the back, allowing the weight of the head to pull you down. The arms should rest downward, hanging from your shoulders. Maintain the position with your neck soft and relaxed.
  4. Inhale and feel the back expand with your breath.
  5. Exhale as you begin to roll up. Pull the navel strongly toward the spine, as you roll upward, stacking one vertebra at a time.
  6. Return to your correct standing posture. Shoulder blades are pulled down to the back. Press your feet into the floor, reaching up to the crown.
Group: 
Active
Level: 
Level 1
Position: 
Standing
Exercise List Weight: 
-46
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