#4 rolliing like a ball beginner modified

Sit at the front of your mat, balance on your tailbone, and roll back and forth while keeping your feet off the mat. Inhale as you roll back and exhale as you come forward. Keep your head tucked and repeat five or six times. Finish by preparing for the single leg stretch. Sit at the front of your mat with your knees bent and open slightly, place a hand under each tight nut behind your knees, and lift your feet off the mat until you're balancing on your tailbone. Your shin is tucked into your chest, your elbows are wide, and you should feel you have taken on the roundness of a ball. Begin the rolling by sinking your belly button deep in and falling backward, bringing your legs with you. Inhale as you roll back and exhale as you come forward. Imagine you are in a rocking chair. Do not allow your feet to touch the mat. Do not roll back on your neck. Stop at the bottom of your shoulder blades. Keep your head securely tucked toward your knees. Repeat five or six times and finish by putting the sole of your feet flat on the mat and lifting to prepare for the single leg stretch.