Technique
- From a seated position with legs extended in front, cross the legs at the shins in front of you.
- Grab the sides of the feet.
- Balance on the sit bones.
- Then roll back and forth nine times.
Form tips
- When rolling on the back, make sure to roll on the side of the spine.
- Use your breath to roll, exhale to roll down, inhale to roll up.
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
- Quadriceps
- Spine
Secondary
- Hip adductors
- Pelvis
Equipment
Appears in
Flexibility
Balance
Other disciplines
Progressions
Embryo in the Womb Pose wrapping the legs
Intermediate
View Similar Exercises
View Similar Exercises
Embryo in the Womb Pose
Intermediate
Bent-legs transition Double Toe Hold
Advanced
Double Toe Hold
Advanced
Straddle roll-back to Pancake
Elite
Straddle-up
Novice
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