Setup: lie with the back on the roller, one legs bent, the foot on the ground, the other leg stretched to the ceiling, the arms long to the sides with the little finger edges on the ground (photo 1).
Action: breathe in and move the stretched leg lower to the other knee (photo 2), breathe out and reverse the motion, move the leg back.
Modification 1: breathe in and move the stretched leg lower to the other knee, the foot is flexed (photo 3), breathe out and reverse the motion, lift the leg back.
Modification 2: breathe in and move the stretched leg lower to the other knee, the foot pointed, breathe out and reverse the motion, lift the leg back, the foot is flexed, or vice versa.
Precision Points: keep a perfectly still torso and the pelvis motionless, do NOT tilt the head back.
Purposes: stabilization and strengthening of the core muscles, strengthening and stretching of the leg muscles.
photo 1
photo 2
photo 3