Benefits:
- increased spine mobility
- improved flexibility of the hamstrings and back muscles
- increased strength for the abdominal muscles
Method (including modifications):
Start from a sitting position with your knees bent and your arms stretched forward. Start to roll down, but if you feel your feet are about to lift off of the floor stop rolling down and sit yourself up. Work on this modification until you can successfully roll all the way down without lifting your feet.
Once you are able to roll down, you can hold onto one leg and sit yourself up.
During the next phase, you will build your core strength up to roll up from the floor with your legs straight and your arms stretched forward. As you are lying on the floor, take a deep breath, then as you exhale suck the belly button in (scoop and hollow the belly), tuck your chin, and slowly start to peel your spine off of the mat vertebrae by vertebrae. Reverse the movement and roll all the way down.