- 1. The backward roll, when performed correctly, resembles a wheel in motion where the axis of the wheel is the shoulder joint.
- Lie with your bottom down on the mat and your head and shoulders back, and place your hands next to your ears with your elbows pointed towards the sky.
- Send your legs to the ceiling and over your head to land on the floor behind you, before pushing up strongly with your arms to end in a downward dog pose.
- Use your deep breathing technique in the final push with your arms to assist the momentum.
This is quite an advanced movement sequence involving a coordinated mixture of flexibility, strength and control. A good indication for your readiness to progress to this movement sequence is the ability to confidently perform a shoulder stand and downward dog.
Stretch out your whole body with the be. Stretching Guide.