FORWARD ROLL PROGRESSION

1. Stand feet shoulder width apart. Place hands down pointing forwards
2. Bend knees, raise hips and take weight on hands
3. Look back through legs “Can you see the far wall?”
4. REPEAT 1 to 3 rocking weight onto hands and back to feet
5. In the next stage when you roll the top of your back should touch the mat first.
6. When ready do 1 to 3 then keeping chin on chest, take weight on hands and roll forward.
7. Keep your knees bent making a tight round ball with your body.
8. As roll forward extend arms up and stand.

BACKWARD SAFETY ROLL PROGRESSION

1. From a crouched position crunch up into a ball
2. Rock back and forward rolling onto your round back
3. Repeat 1 and 2 except extend one arm out flat on mat as rock back
4. Repeat 1 to 3 except as rock back bring knees up to extended arm
5. Repeat 1 to 4 and shrug head to opposite shoulder to knees
6. Repeat 1 to 5 sending knees over shoulder with extended arm.
7. Roll out onto knees. Repeat 1 to 7.
8. Repeat 1 to 7 from a standing position.

MONKEY STAND TO HEADSTAND

1. Place hairline (just above forehead) on mat with hands shoulder width apart to create an equilateral triangle.
2. With elbows pointing up place right leg onto right elbow, hold then take down
3. Then place left leg on left elbow, hold then take down.
4. Repeat 2 and 3 until feel comfortable with weight on arms, one foot and head.
5. Walk right leg onto elbow then left leg onto elbow lifting hips over arms, hold then walk each leg back down.
6. Repeat 5 getting a feel for lifting hips up and balancing
   
   AFTER LOTS OF PRACTICE

7. When comfortable with monkey stand slowly extend legs from monkey stand to a headstand position.

ONLY FOR ADVCANCED STUDENTS

8. EXTENSION. From head stand position keep legs straight as you let hips go above head then lift legs to headstand position