Benefits:
- increased core stability
- improved mobility of the spine
- improved balance
Method (including modifications):
Start from a sitting position with your knees bent and your hands behind your thighs firmly holding onto your legs. Round your back and tuck your chin.
Suck your belly button in (scoop and hollow the belly), and as you inhale roll back along your spine. As you exhale, squeeze your abdominal muscles and use momentum to roll back up to a sitting position landing on your feet and on the top of your sitting bones.
Later on, as you progress, you can hold onto your shins to make it slightly more challenging, and you can try to just hover over the floor without your feet touching the mat.
Keeping your core constantly engaged will help you to roll in one straight line.
Use a sensible amount of momentum rolling back and make sure you will not land on or put pressure on the top of your spine/neck.