The Rocking Chair: Roll in a Ball and Stand Up

Rocking on the back in a tuck, bigger each time, until standing up without using the hands. It teaches the round shape that protects the spine in forward and backward rolls.

How to play

1. Sit on the mat: hug knees, chin to chest and rock gently back and forth (2 min).
2. Bigger rocks until the shoulders touch the mat, then back to sitting (2 min).
3. Rock with hands beside the ears, palms facing back, as in a backward roll (2 min).
4. Rock and stand up without hands, feet together (2 min).
5. Pair challenge: five rocks in sync and both stand at the same time (2 min).

Rules

• The head never touches the mat: chin to chest at all times.
• One person per mat while rolling.
• No pushing anyone to help them stand.
• If you feel dizzy, stop and sit until it passes.

Variations

Adaptations

• Neck or back injury: no rolling; holds the tuck sitting and does V-sit balances.
• Low vision: mat with marked edges and a partner who says "up" at the end.
• Hesitant students: start with small rocks and pick a corner mat.

Learning goals

• Keep the tuck while rolling.
• Protect the head and neck.
• Stand up with momentum, no hands.

Equipment for a class of 25

• mats: 15

Teacher tip

This is the base of every roll, so don't skip it even if it looks easy. Typical mistake: knees open at the top; cue "closed ball".

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