Bluearth Dynamic Movement Control - Standing Position to Backward Roll

1. Fixed Leg Stepping	6. Bilateral Squat to Jump to...	11. Drop Arm Spin
2. Quadruped	7. Unilateral Squat to Jump to...	12. Forward Roll
3. Rhythmical Squat	8. Bent Arm Plank to Squat	13. Pivot Lunge
4. Trunk Rotation	9. Hand Stand	14. Ribbon Arm Spin
5. Pepe Le Pew	10. Standing Position to Bwd Roll	15. Rollercoaster Surfers Movement

Stand with feet hip width apart, arms raised out in front, shoulder height.

Collapse down to the ground at the ankles, knees and hips.

Land bottom as close to heels as possible and curve the spine to roll.

Roll back as far as the shoulder blades, allowing arms to move above the head (they may or may not touch the ground).

Keep legs tucked up.

Rolling forward, place feet on the ground as close to the bottom as possible and reach forwards with the arms to a squatting position.

Accelerate up to a jump and land in the starting position.

BENEFITS

Mobilizes spine.

Relieves back tightness.

Calms the mind.

Coordinates whole body.

Weight baring through a variety of bones.

BEGINNERS ADVICE

Start with 5 rolls on the back.

From a squat roll backwards and attempt to come back to a squat.

Stand and move through roll to stand.

CHALLENGE

Make movement a continuous movement repeating 5 times.

No sound on landings.

ADJUSTMENTS / WHAT TO LOOK FOR

Rolling too high onto neck.

Crossing legs to get up.

Use a partner to aid coming back into squat from roll.

VIDEO: Standing Position to Backward Roll

IMAGES: Standing Position to Backward Roll