Benefits:
- increased mobility of the spine and flexibility of the back muscles
- increased strength for the upper arm muscles (especially for the triceps)
- increased flexibility of the adductor, glute and hamstring muscles
- improved control of the core muscles
Method (including modifications):
Before you start practicing the Roll Over I would like you to master the Roll Back.
Once you are comfortable with rolling back, you can build on that movement and start the next phase in a sitting position with your knees bent and resting on the floor, and your arms pressed into the mat.
Take a deep breath and as you exhale scoop and hollow the belly to engage your core muscles and tuck your chin. Press down with your hands, raise your legs, and lift your hips to roll back over your head. Firmly push down with your arms and let your spine curl. Exhale, slowly roll your spine down to the mat, and use the momentum to sit yourself up.
Once you are comfortable with getting your legs over your head under control, you can start the movement in a seated position with your legs stretched on the mat.
Then over time, you will be able to start lying down on your back with your legs straight. Inhale to prepare, engage your core, press down with your arms, raise your legs to peel your spine off of the mat, and move your legs overhead. At the top, open your legs wide and slowly roll down into the mat keeping your core muscles engaged the whole time. Then squeeze your legs together at the bottom and repeat the movement.