① Sit Tall

• · Sit tall, feet flat, hands on the thighs
• · Start the roll by nodding the chin

② Nod the Chin

• · Let the head lead — chin toward the chest

③ Round the Upper Back

• · One vertebra at a time — upper back rounds next

④ Fold — Hands Slide Toward the Shins

• · Low back rounds, hips fold over the thighs
• · Slide the hands down toward the shins
• · Let the head hang heavy — no rush
• · Stop if pain shoots down the leg

⑤ Restack — Pelvis First

• · Roll up from the hips — pelvis stacks first

⑥ Stack the Low Back

• · Low back stacks next, one segment up

⑦ Stack the Upper Back — Head Last

• · Upper back stacks, shoulders settle
• · The head is the very last thing to come up