Open Leg Rocker

Open Leg Rocker provides an opportunity to practice using sequential control between the upper and lower abdominals. You will need to keep your abdominals engaged in a deep scoop, and use the breath, to keep this rolling exercise flowing and controlled.

If you have back or neck issues, or tight hamstrings, use this exercise as a balance exercise and do not do the rolling without supervision.

Let's roll!

• Sit up tall on your sitz bones with your knees bent so that you can grasp your ankles or calves. Do not hold the backs of the knees.
• As you balance between your sitz bones and tailbone, keep your abdominals activated as you lift and extend the legs shoulder width apart. Balance.
• On an inhale, use a deepening scoop of the abdominals and the fullness of your inhale to propel your roll back onto your shoulder shelf.
• Stay in your C-curve as you roll, leaving your head and neck off the mat. Pause and balance.
• Exhale and return remaining in your C-curve and using your abdominals, along with a strong exhale, to bring yourself back to an upright balance.

Rolling exercises are initiated and controlled by the deepening of the abdominals, the breath, and expansion of the back in relation to the breath. They are never accomplished by throwing yourself backward from the shoulders and head. Stay in the C-curve until you come up for your balance!

In health & wellness,
Patty

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