Setup: lie with your back on the roller, one leg is reached out and pointed, the other one bent, the foot on the ground, the arms long to the sides with the little finger edges on the ground (photo 1).
Action: breathe out and roll your head and spine as far as the low part of the blades up (photo 2). Keep your spine long, breathe in and put your left hand under your head. Breathe out and rotate the torso and left shoulder toward the bent right knee (photo 3), breathe in and move back. Repeat several times and then switch the side.
Precision Points: engage and challenge the abdominal muscles.
Purposes: strengthening of the abdominal muscles and the torso rotators, the femoral and gluteal muscles in the stretched leg, the improvement of coordination.
photo 1
photo 2
photo 3