In this posture you wrap your arms around your legs as though you were cloaking them in bat wings. This will keep your back open and broad while you curl your pubic bone up and draw your knees to your chest by pulling your tummy away from your thighs.
* Start by balancing on your bottom and, while maintaining your balance,learn to curl your pubic bone up and your tail between your legs as this is the beginning of extending your spine into a your long, smooth "C" shape. You have to hold this "C" shape in order to have a smooth roll from bottom to shoulders and back up again. Let your arms go forwards and your chest backwards since this will help you round and open your upper spine. You do not want to throw yourself up and down with the momentum from your legs, so spend some time here until you feel that you have the smoothest "C" back you can possibly get.
* Rolling back and up is fun. You get a lovely feeling of massaging the muscles along your back and the impression that you are a childs toy. The art of rolling back and up lies in your pubic lift, as this will keep any gaps or holes in your spine from appearing, in other words, any part of your back that does not wish to roll with the rest of your back on the floor. Notice how the body is still in exactly the same position even though it has been turned on to the space between the shoulder blades.
* Advanced If you have rolled back and forth quite happily and fancy a challenge, try recreating a Forward Bend while balancing on your bottom. Enter Batfink as in step 1, then slowly pull your bent knees as close to your shoulders as you can. Lift the arms and straighten your legs by using the muscles in the front of your thighs. Try it out.one leg at a time.
* Alternative If there is no way your spine will allow you to roll back and forth, assume this position, Keep lifting your pubic bone into your tummy, while keeping the knees relaxed above your hips. This will strengthen your abdomen and allow you eventually to roll through the hips.
* Incorrect Look here at how the chest is lifted and the tummy is forced to bulge out, leaving more weight to be carried In the lower back. Also, the hip flexors are the main muscle holding the knees high. When these tighten they pull the hip girdle forwards with them and, since your hips are attached to your spine, this means a more pronounced hollow in your lower back. Don't allow feeling tall in the posture to come at the expense of being tight. Besides, straight lines don't roll.
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