Spinal Rolls

Sitting upright with a long spine and open heart, bend your knees and bring your hands behind your thighs. Roll the shoulders back, tuck the chin in towards the chest, and keep the spine erect. Let your weight roll you back to the ground, and use your strength and momentum to bring you back up to sitting without touching your feet to the earth. Roll back and forth several times.

Kapha Focus:

Keep your chest open and shoulder blades together as you roll upright. Coordinate the movement with your breath.

Benefits:

Massages the back body, and builds abdominal strength and coordination.