Esalen's First Yoga Teacher — Teaching yoga since 1968


photo of pose

Rolling Like a Ball

Sit on your mat with your knees up and your hands on your shins. Check that there is room on your mat behind you. Do not do this exercise if you are having problems with your neck.

Roll backwards until you are on your upper back. Then rock-and-roll forward until you are balanced on your sit bones. Continue to roll back and forth, balancing at both ends of the roll.

This should feel good, like a back massage. If it does not, stop.

This is not really a yoga pose, just an exercise that is good for most backs.

Please be careful. Let your body be the boss of your yoga.
A good stretch should feel good--avoid anything that causes sharp pain.
When you feel comfortable in a pose, push yourself a bit until you feel challenged.
These lessons are free. Use them cautiously and at your own risk.

You can do these yoga/pilates poses in any order you want, or just click on the "Next" link (above) to get the recommended sequence.

Intro Hip Tilt Bridge Knees2Chest Shoulders
Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross
Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank
Cobra Cat Dog Child Spinal Twist
Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits

© copyright Pam Portugal Walatka, 2021 with Nancy Portugal Jamello.



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Nancy Portugal Jamello

Pam Portugal Walatka's yoga fitness classes
in Los Altos Hills and Los Gatos mountains

See also

eucalyptus grove
The Invasiveness
of Native Plant
Pam's Yoga
Fitness Home
Esalen Archives
Lazy Compost

Web Work: Sandy Johan & Pam Walatka
Triangle shot by Alexander Atkins.
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