Upper Body Rolling

Equipment Needed

Open floor or yoga mat.

Instructions:

From your back

While lying face up reach both arms overhead
Make your lower body as limp and loose as possible
Lift your head and look in the direction you want to roll
Lift one arm off the floor and reach across your body, keeping your eyes on your hand
Use your core to lift your shoulder off the floor and rotate towards your hand, make sure to not push through your legs
Continue to push your arm across your body making sure that you are looking at your moving hand
Allow your passive legs to follow your torso as the roll continues
Follow instructions for the opposite direction rolling

From your stomach

While lying face down reach both arms overhead
Make your lower body as limp and loose as possible
Lift and rotate your head, looking over your shoulder in the direction you want to roll
Lift the arm of the side you are rolling with and pull back the shoulder
Keep your eyes on your moving and follow the arm with your neck, do not use your legs to push you into the roll
As you continue into the roll allow your passive legs to follow your torso
Follow instructions for the opposite direction rolling

Common ErrorS

Most people who haven’t practiced this have a difficult time keeping their lower body limp while rolling. If you feel like you are pushing with your lower body try one of the regressions.

Progressions / Regressions:

If this is too challenging:

Try propping up your hip on a rolled towel, pad, or pillow. This will reduce the motion needed to start the roll
Use a band attached to a door or rack to help pull you into he roll

If you want more of a challenge: