Last week we introduced you to Sara, our in-house Pilates expert, who will be updating you every Friday on exclusively regimented poses for anywhere you can lay down a mat! For our first session we’re focusing on articulation, and Sara recommends The Roll Down, a foundational mat exercise that works the powerhouse and limbers the spine.

To practice The Roll Down:

1. Begin by sitting up tall with your feet planted on the mat, hip width apart. Wrap the hands behind the thighs and keep your elbows wide.

2. Pull your abdominals in and curl your pelvis under, creating a C-curve position in the spine. Bring your chin towards your chest and begin to lower your back down towards the mat, focusing on only the first few vertebrae. Hold this position for three deep breaths. Keep the C-curve in your spine and curl back up to your starting position.

3. Repeat Step 2, but this time keep lowering the spine down to the base of your rib cage. Hold this position for three deep breaths. Curl back up to your starting position.

4. Repeat Steps 2 and 3, and this time keep lowering your spine all the way to your shoulder blades. Hold this position for three deep breaths. Curl back up to your starting position.

Repeat this sequence three to five times and be sure to check back next Friday for a new exercise!