Roll Over

Equipment:

Mat

Prop:

None

Difficulty (1-5):

4

Repetitions:

3-5 (each)

Main Body Position:

Inverted

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Lie on back
  • Legs straight, perpendicular to floor
  • Point feet
  • Lightly press legs and feet into one another
  • Arms beside torso, palms down

Cues 💡

  • Firmly press hands and arms into mat
  • Lift hips off mat and come into an inversion, legs over face
  • Move feet mat-width apart and flex them
  • Lower spine and hips back down to mat, in a controlled fashion
  • Once hips are back on mat, lower legs as far as possible without arching lower back
  • Bring legs and feet back together before going into next repetition. Point feet.
  • Don’t use momentum when coming into inversion. To do this, stop movement for one second when legs are perpendicular to torso and then recommence.
  • Keep legs perpendicular to torso whenever hips are off mat
  • Flex spine as much as possible whenever hips are off mat
  • Each vertebra touches mat while lifting hips off mat and while lowering them back down. Aim to not skip sections of spine.
  • Constantly reach crown of head away from body, keeping back of neck lengthened
  • At peak of inversion, balance point is on thoracic spine rather than cervical spine. Neck should not be in any discomfort.
  • Watch tendency for shoulders to lift up. Keep them very heavy on the mat.
  • Watch tendency for wrists to lift up (aka “tent”). Push wrists down into mat while keeping shoulders very heavy. Try not going as far into the inversion.

Breathing 🫁

  • Inhale (nose) to go up and over
  • Exhale (mouth) to roll down

Modifications 🔧

  • Put something under hips (yoga bolster, yoga block, firm pillow, etc)
  • Instead of coming into full inversion, just lift hips off mat a few inches and then lower back down. Do it as slowly as possible, like it’s slow motion.
  • If a platform mat with strap is being used, reach arms above head and hold onto strap. Palms up. Keep arms straight and flat on mat throughout the exercise.
  • If a platform mat with strap is being used, position strap under hips and hold on. Palms down. Keep arms straight and flat on mat throughout the exercise.