Crab

About This Exercise

A challenging rolling exercise that combines the coordination of crossing the legs with a forward roll to balance on the crown of the head.

1Setup

Sit with legs crossed, holding the tops of your feet with opposite hands (right hand holds left foot, left hand holds right foot). Round your spine into a deep C-curve, lifting feet off the mat.

2Execution

1. Inhale, roll backward onto your upper back, keeping the rounded shape. 2. At the back of the roll, quickly uncross and re-cross your legs (switching which leg is in front). 3. Exhale, roll forward with momentum. 4. Continue rolling forward to balance briefly on the crown of your head, hips lifted. 5. Inhale, roll back again. 6. Repeat the cross-switch at the back. 7. Continue for 6 repetitions, alternating the cross each time.

Pro Tips

• Keep the C-curve consistent — don't flatten your back
• The leg switch should be quick and precise
• Lightly touch the crown of the head, don't put weight on it
• Use your abdominals to control the roll, not momentum