How to Do the Roll Over in Pilates

The Pilates roll over is a back and hamstring stretch, similar to the plow pose in yoga.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat

1. Lie flat on your back with your hands by your sides.

2. Inhale and lift your legs to a 90-degree angle. Engage your legs. Imagine you are zipping them together.

3. Engage your abdominals by pulling your navel to your spine. Press your arms to the floor to lift your hips higher. Using the strength of your abs and arms, bring your legs parallel to your body. If you are flexible, try to bring your toes to the floor behind your head. Your legs should be straight and your feet flexed.

4. Exhale and engage your legs. Slowly roll down, one vertebra at a time, while keeping your legs straight and return to your original position on the mat.

Tips & Warnings

• Do not roll back to your neck.

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