Yoga Hero Roll Warm Ups

Video Transcript

"Hero rolling is one of my favorite ways to warm up. It actually articulates the spine from a very neutral position. Anyone can do it, and it feels like you're actually giving yourself a spinal massage in the process. We start out, by again, everything in a neutral position, hips square, shoulders square over the hips, chest lifted and inhale, lead with the chest, roll down towards the floor, stop with a flat back, exhale, and roll up to neutral. That's phase one of Hero rolling. Try it one more time. Inhale, lead with the chest, open, out over the top of the thighs, slowly articulating through the spinal column, release, exhale, round able the spine, and then set everything back in a neutral position. Now, we're going to let our hands fall out, and release, and set our forehead toward the floor, bring our hands behind us, leave a slight bend in the elbows, keep breathing, hold, and of course, if you get dizzy, release out of the pose, exhale, inhale, come up neutral and without taking the head towards the floor, and touching the forehead down, just release. And, a basic Hero rolling and neutral spine. Again, if anything doesn't agree with you, and you feel like you don't have the active range of motion to work with, just start with simple Hero rolling and then a way to activate a more active range of motion is to release and hold the forehead towards the floor with your arms behind you."