Begin lying on your back in a supine position with the spine in neutral alignment. The legs are bent in a parallel, hip-width position, with the feet resting on the mat. The arms are extended toward the ceiling at a 90° angle, in line with the shoulders.
Inhale to prepare — feel the axial elongation of the spine while the scapulae are gently stabilized on the mat.
Exhale — begin to scoop the abdominals inward while initiating spinal flexion from the thoracic spine. Roll up in 6–8 controlled counts, lifting one vertebra at a time off the mat. Maintain axial length throughout, imagining lifting from the top of the head.
While rolling, pass through an imprint spine position until the pelvis rocks fully and you reach a seated position on your sit bones. Let the arms assist the movement, reaching diagonally forward, while the eye line is toward the fingers.
Inhale — maintaining an elongated seated posture and using intercostal breathing.
Exhale — initiate the roll-down by rocking the pelvis back, then slowly articulate the spine down in flexion, one vertebra at a time, maintaining control and abdominal engagement.
Pass through imprint, then return to a neutral pelvis once the lower thoracic spine contacts the mat.
Complete 5-8 repetitions.
