Lie supine on the carriage with feet in the long straps, legs extended toward the ceiling at about 90 degrees, arms by your sides, pelvis neutral.
Execution Instructions
Exhale to curl the hips off the carriage and roll the spine up and over until the feet draw toward the mat behind the head. Pause, then articulate back down one vertebra at a time with control.
Teaching Cues
Articulation
"Roll through the spine like a wave — ribs over hips over legs."
Control
"Keep the feet light in the straps — no yanking through the pulley."
Breath
"Exhale to roll up and over, inhale to articulate back down."
Modifications & Progressions
Bent Knees Roll Over (Regression)
Roll over with the knees softly bent to reduce hamstring tension and shorten the lever.
Extended Pause (Progression)
Hold the roll-over for two full breaths before articulating down.