1  

FMP – Rock & Roll

1. Lie on your back with your legs straight and notice how your spine and body feels.

FMP – Rock & Roll

2. Bend your knees and keep your knees in line with your ankles. Push down gently on your feet.

FMP – Rock & Roll

3. As you keep gentle even pressure on the feet, lift or roll the pelvis upward, flatten your lower back and relax your stomach muscles. Repeat this for 3 times.

2  

FMP – Rock & Roll

4. Relax pressure of the feet, and then straighten your legs. Observe your body and breath.

FMP – Rock & Roll

5. Bend your knees and keep your knees in line with your ankles. Push down gently on your feet.

FMP – Rock & Roll

6. Roll the pelvis up by flattening your lower back (move your pubic bone toward the ribcage)

FMP – Rock & Roll

7. Rock the pelvis down by arching your lower back (move your pubic bone away from the ribcage)

3  

FMP – Rock & Roll

8. Move your shoulders down toward your feet, then back toward each other.

①

②

①

②

FMP – Rock & Roll

9. “Rock” and “Roll” for 10 times

Roll Rock

FMP – Rock & Roll

10. Relax pressure of the feet, and then straighten your legs. Take a deep breath in and out. Be aware of how your spine and body feels