PREPARATION:

1. Sit on the floor, knees bent, feet on the floor.

2. Round the back, tuck chin into chest and reach arms forward with a slight upward rise.

3. Pull navel to spine.

EXECUTION:

1. One vertebrae at a time, roll very slowly backward.

2. Try not to "flop" onto the floor. BREATHE!

3. Roll very slowly all the way back to a prone position.

4. Inhale deeply when you are lying flat, then exhaling, then begin slowly rising. Don't use
momentum to bring yourself back up; use your hands to pull up if necessary.

5. Tuck chin in, hold legs under knees (if necessary), and slowly begin coming back to starting
position, keeping feet on the floor.

6. Repeat twice more without stopping.
NOTE: These rollbacks and rollups should be done very slowly. Try not to use momentum as you
rise up.
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