Setup: lie with the sacrum on the roller, lengthen both legs long to the ceiling, the feet pointed, the arms long to the sides with the palms holding the roller (photo 1).
Action: breathe in and lower long legs a little (photo 2), breathe out and move the legs back.
Modification 1: with the feet flexed (photo 3), breath in and lower long legs a little (photo 4), breath out and move the legs back.
Modification 2: lie with the back on the roller, lengthen both legs long to the ceiling, the feet flexed, the arms long to the sides (photo 5). Breathe in and lower long legs a little (photo 6), breathe out and move the legs back. You can move the legs with the feet pointed (photo 7).
Precision Points: do NOT move your lower back, keep a perfectly still torso and the pelvis motionless, do NOT tilt the head back. If you cannot keep the position, reduce the range of motion.
Purposes: stabilization and strengthening of the core muscles, strengthening and stretching of the leg muscles.
photo 1
photo 2
photo 3
photo 4
photo 5
photo 6
photo 7