To work the abdominals and achieve segmental control of the spine and to stretch the back muscles and hamstrings
Sit upright with the legs outstretched and cross the right leg over the left leg, keeping the legs straight. The arms are down by the sides of the body.
Inhale - To prepare
Exhale - Engage the core abdominals and roll backwards into a rollover (page 55)
Inhale - To quickly change the leg position, crossing the left leg over the right leg
Exhale – To roll back through the spine and come to balance just back of the sit bones like the Teaser position (page 72). A certain degree of momentum is employed here
Inhale – To clasp the hands behind the back with the arms lifted as high as possible, opening the chest and shoulders
Exhale – Slowly lower the legs to the floor, whilst maintaining an upright spine and neutral pelvis
Inhale – Fold the torso over the legs into a hamstring stretch, keeping the arms up behind the back
Inhale – To bring the arms forwards, reaching the hands towards the feet
Inhale – To roll back up vertebra by vertebra, re-stacking the spine to an upright sitting position
Core abdominals, spinal flexors, neck flexors, hip flexors, hamstrings
Try to keep shoulders away from the ears
Try to move sequentially, one vertebra at a time throughout the movement
If the hamstrings or lower back muscles are tight, then bend the knees as necessary
On the returning phase of the movement, the closer the legs are to the body, the easier the abdominal work so to increase abdominal workload, lift the legs away from the body before attempting the descent
As the legs lower from the Teaser position, ensure that the lumbar spine does not go into extension. Do not lean backwards here either to compensate for the legs going forwards. Use the core to keep control
This exercise may be unsuitable for neck and certain disc related back problems and osteoporosis
A lovely exercise for spinal articulation to open the back of the body and assist in coordination
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