Benefits:
- improved flexibility of the back and shoulder muscles
- increased core strength and stability
- stronger and leaner upper arms (triceps)
Method:
Before you start practicing this exercise I would like you to master the Roll Over first.
Once you can safely and comfortably roll over your head, you can lie down on your back with your legs squeezed together and stretched towards the ceiling, and your arms pushed into the ground so you can lift your hips off the mattress and roll behind your head. Alternatively, you can start in a seated position, roll over your head, and go from there. Either way, make sure that you engage your core muscles before you roll and you really push down with your arms.
Once your hips are off the ground and your legs are back behind you (with roughly a 90-degree angle at the hip), inhale to prepare, then exhale and use your core muscles to stretch your legs toward the ceiling.
Repeat it for 5-10 repetitions, or alternatively, you can roll back down after every rep and start from the top.