Rolling like a Ball
Sit with your legs bent, feet together and knees opened. Take hold with your hands on the back of your thighs and lift your feet of the floor, balancing back onto your tailbone. Pull your shoulders down from your ears, and shoulder blades down and out. Bend head slightly in to your chest and look at your belly, see that belly button pulling in towards your spine.
Inhale and roll yourself back to your shoulder blades, keeping your rounded shape, like you are a ball. Exhale and roll up to your balance point again, do not put your feet on the floor. If you roll up too fast you may put the feet on the floor, which you should not do. Make the exercise a continous movement. Roll 6 times.
Don’t move to slow, you may not come back up again. That said, don’t roll too fast, there is some momentum involved but you will have to work your powerhouse to get back up correctly. On the inhale, pinch your sitz bones together and lift your tail bone up up up, to make a round lumbar to roll on. You must have a thick mat so you don’t hurt your vertebraes.