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The flow
Body roll & waves
The movement that travels through the body
12 minBeginnerEquipment: A clear stretch of wall
What you'll work on
The wave broken down vertebra by vertebra, from the head to the pelvis and back the other way. You work it against a wall before doing it standing — it's the only way to feel what's actually moving.
How it unfolds
- 0:0001 — Against the wall, vertebra by vertebra
- 4:2002 — Downward
- 8:0003 — Upward
- 10:4004 — With the music
In the player
- Mirror — her right becomes your right
- Slow motion 0.5× to 1.25×, with the sound intact
- A-B loop on the passage that won't stick
- Pick up right where you left off
Warm up before you start, and stop at the first sign of joint pain. If you have a recent injury, back problems or a pregnancy, ask a doctor first.
