#4 rolling like a ball beginner

Sit at the front of your mat, grab your ankles, and lift your feet off the mat. Roll back and forth, balancing on your tailbone. Inhale as you roll back, exhale as you come forward. Keep your head tucked into your knees and shoulders relaxed. Repeat 5 or 6 times before moving on to the next exercise. Sit at the front of your mat with your knees bent into your chest and grab your ankles. Keep your heels glued together and your elbows extended. Open your knees slightly and lift your feet off the mat until you are balancing on your tailbone. Your shin is tucked into your chest and you shall feel you have taken on the roundness of a ball. Initiate the rolling by sinking your belly button deep into your spine and falling backwards, bringing your knees with you. Inhale as you roll back and exhale as you come forward. Imagine you are in a rocking chair. Each time you come forward, put on the brakes and balance on your tailbone. Do not allow your feet to touch the mat. Do not allow your head to fly back and forth throughout the movement. Keep it securely tucked into your knees. Do not allow your shoulders to creep up around your ears. Keep elbows extended. Repeat 5 or 6 times and prepare for the abdominal series by sitting back on your mat and pulling one knee into your chest.