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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.
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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)
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FMP – Rock & Roll
8. Move your shoulders down toward your feet, then back toward each other.
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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