Short Box – Round Back (with pole)

Starting position

Seated on short box facing footbar, feet under strap hip-width, sitting slightly forward, pole held at chest height, spine tall

Instructions

Inhale to prepare. Exhale, scoop the abdominals and begin rolling the pelvis under, creating a C-curve. Slowly roll back, maintaining a rounded lumbar spine without collapsing the chest. Inhale at the bottom to pause and control. Exhale, deepen the scoop and roll back up, stacking the spine over the pelvis. Return to tall sitting with control.

Teaching cues

• Initiate from the pelvis, not the shoulders

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