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                              YOGA CLASS--Go At Your Own Pace

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Roll-Up (Be careful! Go slowly with awareness)

This exercise is great for strengthening the abs, but dangerous for weak backs. Be careful,don't overdo it, or maybe just skip it.

Lie on your back with your knees up. Anchor your lower back to the floor. As you inhale, raise your arms over your head, by your ears. As you exhale, slowly arc your arms toward your legs and begin to lift your head and shoulders off the mat. Always maintain awareness of your lower back: keep it pressed against the mat. Inhale as you roll down. For beginners, that is all.

Harder: As you come up, grab your thighs and pull yourself up a little higher. If that is easy, try this: Without grabbing, as you bring your arms forward, slowly roll yourself all the way to sitting. That is a roll-up. Don not use momentum to throw yourself forward; curl up with slow control. Keep your tummy tucked in (scooped).

Harder: do it with your arms crossed over your chest. Harder: Fingertips behind your ears, elbows back. Try it with your legs straight or soles of the feet together.

Start with five repetitions. Stop if your back hurts at all. Keep breathing. Enjoy.

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, 2017 with Nancy Portugal Jamello.
                   

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

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


 

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