Half Frog Pose

How to: Rolling Like a Ball

1- Sit upright on a mat with your knees drawn up to your chest and your feet lifted off the floor. Engage your core, grip your ankles, and relax your neck, keeping your head facing forward.

2- Gently roll backward until your shoulderblades are resting on the floor, with your knees tucked up to your chest. Keep your core engaged and be careful not to roll onto your neck.

3- Hold the stretch for a few seconds, then reverse the movement with a smooth, controlled motion, rolling forward to return to the start position.