Props: two blocks or books (optional)
- Start on forearms and knees, and give your upper arms a hug to find shoulder-width apart. Place your hands back down and interlace your fingers.
- Press down with hands and forearms and take a few rounds of cow/cat (arch and round your spine). Try to feel the muscles below your armpits working as you round.
- From cat pose (rounded spine), tuck your toes and lift knees off the floor for dolphin.
Alternative: Keep knees on the floor and only work upper back and shoulders, OR lift knees but step feet wider apart and keep knees bent.
Badass challenge: Have palms flat on the floor with forearms shoulder-width apart. Alternately lift legs.
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Flat Mat Regionals is like having a yoga teacher with derby experience living in your inbox. – Sock Rae Blue, Carolina Rollergirls
Looking for something to help your derby hips (and the rest of your body!)? Flat Mat Minimum Skills gives you a way to learn yoga and work on rocking your WFTDA minimum skills at the same time! It starts January 4, so you can have fun over the holidays and then crush your 2016 goals.
Want your body to move better so that your muscles and joints don’t feel so abused? If you already know a little yoga, Flat Mat Regionals is your jam. With four weeks of yoga sequences designed specifically for roller derby, your grumpy knees and hips will be ready to roll again starting January 4.