Like rolling forwards, rolling backwards is a basic skill to master. It may be difficult at first and requires a lot of practice to master. Start by learning how to roll backwards, then work your way up to finishing.
Step
Part 1 of 2: Preparing to Roll Back
Step 1. Try rocking backwards
Start in a squat position. Hold your hands close to your body with your palms flat up. Your hands should be at shoulder height. Lower your buttocks like you want to sit down. Roll backwards while lifting your legs straight. It should put pressure on your hands and shoulders. Roll forward again.
As you get used to this exercise, start pressing with your hands to slightly lift yourself off the ground. You are trying to be able to propel yourself without hurting your neck
Step 2. Try placing the mat in a V shape
One way to master how to roll backwards is to place the mat in a V shape. This helps to keep your neck in check and learn how to roll in a straight line.
To roll backwards, you need enough abdominal strength to lift your legs and hips over your head. You also need enough arm strength to push your torso and keep your neck in check
Step 3. Use pegs
One way to learn the basic movement of rolling backwards is to use pegs. Sit on the higher end of the peg. Hold your hands close to the body. Point your palms flat up. Fold the chin. Roll backwards down the pegs. Reach for the mat while holding your hands close to your shoulders. Kick your toes over your head to roll over on your own. Land on your feet.
Step 4. Use a practice buddy
If you still can't solve it, ask someone to help you. As you roll backwards, your training partner will hold your waist. They lift your waist as they help direct your body and keep the pressure off your neck.
Practice buddy helps you to learn correct hand placement. They can also help you build the strength of your hands to push yourself off the ground
Part 2 of 2: Finishing Back Rolling Basics
Step 1. Start in a squat position
Start with your knees together and your back straight. Your thighs should be parallel to the ground.
- Clasp your hands forward if you need help with balance.
- As you're trying to master how to roll backwards, start trying to roll from a standing position.
Step 2. Hold your palms facing up
Bend your arms close to your body. Place your palms facing up slightly above your shoulders. Fold your chin toward your chest as if you were looking at your belly button.
This is called a pizza hand. Your hands are evenly distributed as if you are carrying two pizzas on it
Step 3. Lower your buttocks
From a squat position, lower your buttocks by bending your legs. Push with your feet. You will begin to roll onto your back.
- Another way is to do it as if you were sitting.
- Make sure your back is curled up when you fall backwards.
- Keep your feet together. Don't separate.
Step 4. Push with your hands and shoulders
As you roll backwards, hold your knees folded against your chest. Do it quickly so you have momentum. Your weight should move from your lower back to your top and then your hands. As your knees and feet begin to pass over your head, push off with your hands and shoulders.
- Drive the roll backwards by moving your toes over your head, not by throwing your neck and head back. You should engage your hands and arms as your body rolls toward your neck. You should always guard your neck and head.
- If you keep your hands evenly spaced, your hands should be able to easily touch the floor so you can push yourself up. Your hands will remain flat against the floor while your elbows will point upwards.
Step 5. Straighten your arms
As you straighten your arms, your waist will begin to lift. This will roll your body over your head. Land on your feet.
If you land on your knees, try folding your body into a stronger ball
Tips
- Fold your chin toward your chest as you begin to roll over.
- Don't put too much pressure on your neck.
- Bring your knees together.
- Use your hands to help keep your neck from getting injured in this movement.
- Don't put too much pressure on your body or you will fall.
- Make sure to bend your knees.
