The Roll Up

• 1. Lie on your back with legs straight and arms stretched above your head, shoulders down.
• 2. Keeping your back flat on the floor, slowly lift your arms toward the ceiling as you breathe in.
• 3. As you breathe out, slowly roll forward, peeling your spine off the mat. Head remains straight, eyes focused forward. Stomach remains taut, not crunched.
• 4. Breathing in again, stretch out over your legs. Breathing out, slowly roll back down to the floor.
• 5. Do not pause, but as you breathe in roll up again, to begin the second repetition. Do 10 repetitions.

Ballerina Arms

• 1. Sit cross-legged.
• 2. Straighten the spine as though resting against an imaginery wall.
• 3. Bend the elbows at a 90 degree angle to protect the shoulder in its socket.
• 4. Take the arms back (without hiper extending) to connect the shoulder blades (works the rhomboids).
• 5. Take the arms down so the shoulder blades slide down your spine.
• 6. Raise the bent arms above your head (as a ballerina would-hence the name of the exercise).
• 7. And end with arms as first started in front of you.

The Double Leg Kick

• 1. Lie on your belly with both kneees bent and parallel. Lace hands behind your back.
• 2. Exhale and simultaneously extend the arms, legs and spine.
• 3. Inhale and return to original position.
• 4. Repeat three more times.