mugshot                  

YOGA CLASS--Free Online Easy to View

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.

Next
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" button (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, 2014 with Nancy Portugal Jamello.
Please send me your comments and questions:
Click here to email Pam

Nancy Portugal Jamello's Hatha yoga classes
in Saratoga, San Jose, and Los Gatos

Pam Portugal Walatka's yoga fitness class in Los Altos Hills



Beach house in Nicaragua for rent.

On the beach in a remote fishing village. Beautiful. Excellent big wave surfing directly in front of the house. Introductory Rate .. $92/night - $554/week - $1,663/month ...More info

 

Follow pamwalatka on Twitter





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