Benefits:
- improved spine mobility
- improved flexibility of the back- and hamstring muscles
Method:
Before you start practicing this exercise, I would like you to get comfortable with the Roll Back.
Once you are ready to progress to the Open Leg Rocker, start by sitting with your knees bent and your hands behind your thighs (or shins for more challenge), firmly holding onto your legs.
Scoop and hollow the belly to engage your core muscles, then as you exhale slightly lean back to lift your feet off the mat and to straighten your legs upwards. If you have tight hamstrings, you can start with bent knees in the air.
As you inhale, tuck your chin and roll back along your spine, then as you exhale use your engaged core muscles and a slight momentum to roll forward and balance on your sitting bones at the top.