Setup: lie with the back on the roller, the legs bent, one foot on the ground, the other leg lifted to the ceiling, the arms long to the sides with the little finger edges on the ground (photo 1).
Action: circle the lifted leg, the knee is leading the motion.
Modification 1: lengthen one leg long to the ceiling (photo 2) and circle it.
Precision Points: breathe in when doing the first semi-circle, breathe out during the other semi-circle, keep the pelvis motionless in face of a moving leg, the motion starts in the hip joint.
Purposes: strengthening of the abdominal muscles, hip release.
photo 1
photo 2