Open Leg Rocker 1

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

5-8

Main Body Position:

Inverted

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Sit with legs in front, knees straight, feet shoulder width apart
  • Point feet
  • Make sure there’s enough room behind on mat to roll back and forth
  • Hold outside of each ankle
  • Bend knees and draw heels close to pelvis
  • Rotate pelvis until feet lift off mat and legs can outstretch, knees straight

Cues 💡

  • Flex spine as much as possible
  • Rotate pelvis to initiate rolling movement
  • Each vertebra touches mat during rolling movement, both forward and backward. Aim to not skip sections of spine.
  • Keep toes from touching mat when rolling forward to the starting position
  • Aim to maintain exact shape of body throughout exercise
  • Maintain relaxed, unshrugged shoulders
  • Watch tendency for shoulder blades to pull forward. Keep them drawn back.
  • Watch tendency for hands to slide down legs. Hold onto ankles firmly throughout exercise.

Breathing 🫁

  • Inhale (nose) while rolling back
  • Exhale (mouth) while rolling forward

Modifications 🔧

  • Bend knees
  • Hold behind knees
  • Hold starting position, balancing on pelvis and don’t perform the rolling movement