Yoga Benefits

Benefits

Releases tension along the neck, shoulders and spine

Focus

Roll onto your spine with control, vertebra by vertebra, so you activate your abdominal muscles at the same time.

1. Sit on the floor, and cross your right ankle over your left ankle.
2. Clasp your toes, and lean back to balance on your sitting bones (the bottom of your pelvis, in the center of each buttock). Still clasping your toes, straighten your legs toward the ceiling, and roll backward onto your spine while pulling your feet up, toward your head.
3. Bend your knees, and roll forward to a sitting position.
4. Repeat the slow rocking motion, backward onto your spine and forward again, 7 times.
5. Return to a sitting position. Cross your left ankle over your right ankle, and complete 7 backward-and-forward repetitions on this side.
6. Return to a sitting position, release your toes, and uncross your legs.