Supported Roll Down on Trap Table
The roll down prep:
Begin sitting on the mat with your knees bent and your feet flat on the floor. Your spine is straight, as if you have an eye bolt connecting the crown of your head to the ceiling. Your hands are grasping lightly behind your thighs. Exhale, tuck your pelvis under and roll down, one vertebrae at a time as far as you can confidently control. Inhale at the bottom and roll up one vertebra at a time to seated. If you get stuck, gently pull yourself with your arms. If you cannot come up evenly even if you pull with your arms, roll all the way down to the mat, on to your side, and push yourself up with your arms. Don’t go quite so far back the next time. Don’t go to one side or the other to jerk yourself up if you are stuck, you will hurt yourself.
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