You’ll begin this rolling adventure with a core-focused warm-up where you’ll roll side to side in different ways and do knee hover variations in order to wake up your core. From there, you’ll practice moving in and out of boat pose variations, including one where you’ll “float” on blocks in order to elongate and strengthen your torso muscles.
After that you’ll practice a series of hip-opening movements to prepare for a sequence that includes slowly transitioning through several seated poses: malasana (squat), vajrasana (kneeling), a hovering baddha konasana (bound angle pose), paripurna navasana (full boat pose), and upavistha konasana (wide-angle seated forward bend). You’ll challenge your balance and strength further as you add warrior III transitions into the mix, which involve moving up and down from the floor without using your hands. There’s more fun rolling after that including a side-to-side flow in parsva ardha navasana (side half boat pose).
At the end of the adventure, you’ll roll right into a supported shoulderstand variation followed by bolster-supported legs up the wall variations.