Roll Down Prep
Motions

Start Position
Sit with your hands behind knees, thumbs to ceiling, and elbows wide Spine lengthened and neutral Pelvis neutral Knees bent at 90 degrees, legs together Feet on the mat
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Step 1
Inhale, lengthening spine and prepare

Step 2
Exhale: roll back off sit bones, into lumbar curve
Inhale: hold the lumbar curve
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Step 3
Exhale: Roll forward onto sit bones and extend spine to start position
Video