Goal: Improve balance, centerline control, and deep core activation
Duration: 3–5 minutes
Best done: Before Rolling Back or Series of 5
1. Seated C-Curve Hold (1 min)
Why: Find your center and learn to hold the scoop
- Sit tall, knees bent, feet flat
- Round your spine (C-curve), holding behind your thighs
- Gently lift your feet, hover and balance
- Hold for 5–10 breaths
Cue: “Pull belly in, tuck tailbone, float the spine.”
2. Mini Rocks Without Rolling (1 min)
Why: Practice core initiation without losing shape
- In your C-curve hold, gently rock back a few inches
- Use your exhale to rock back forward to balance
- Repeat 5–6x
Cue: “Don’t let your shape change — control the shift from your core.”
3. Spinal Massage Roll (1 min)
Why: Loosen and center the spine for a smoother roll
- Sit cross-legged, gently rock side to side
- Then try seated cat-cow:
Inhale to arch (lift chest), exhale to round (belly in) - 5–6 reps
Cue: “Create space between vertebrae — smooth your track.”
4. Full Rolling Practice with Pause (2 min)
Why: Re-pattern the movement with awareness
- Move into Rolling Like a Ball
- Inhale to roll back
- Exhale and pause at the top — balance for 2–3 seconds
- Repeat 5–8 reps
Cue: “Let the exhale pull you home.”