How to Do a Safe Aikido Back Roll

The back roll is one of tools of your basic ukemi. Aikido students sometimes feel scared and awkward when they first encounter this technique. Here are a few steps to help you stay safe and find the rhythm of your Aikido back rolls.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Your Aikido dojo training mat
• Your training gi, or any loose and comfortable exercise clothes

1. To roll on the right side sit on the floor. Place your right leg straight out in front of you. Pull your left knee toward your chest. Leave your left foot flat on the ground.

2. Bend your left elbow and bring your left hand across your chest and a couple of inches out. Your left index finger and thumb face your chest. Your left palm faces to the right.

3. Place your right arm straight out. Turn your head to face your outstretched right arm.

4. Rock back and flip your right leg over your right shoulder. Lift your hips. Feel the ball of your right foot make contact with the floor behind you.

5. Continue your circle backwards, until your right leg naturally tucks up under you. Place your right foot flat on the floor.

6. Pull your left leg in, knee tucked. Sit back on the floor and stretch your left leg out in front of you.

7. You're ready to roll on the left side. Do Steps 2 through 6 on the left.

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