Take the challenge of the Open Leg Rocker as Joe demos below.
Purpose- rid the body of toxins, prep for Teaser, massage the spine
Preps- Rolling like a Ball, Spine Stretch Forward, Roll Up, Bridging, Hamstring stretches
Form- maintain the same shape throughout, lift sternum and lengthen spine when balancing, hold onto knees/ankles, gaze at toes
* May not be appropriate for those with tailbone discomfort or those with low back problems such as disc injuries or fusion.
Modifications- hold back of knees/thighs instead of ankles, rock back and forth without balancing, practice balancing while you bend/straighten your legs
How to Advance- hold onto ankles, squeeze ball in ankles
Challenges- magic circle in ankles, legs tight together, transition to full Teaser + balancing twists