Roll Down with Ring
A Roll Down performed while squeezing the Magic Circle between the hands or inner thighs. The ring adds resistance that deepens the engagement of the core and inner thighs.
1Setup
Sit tall with legs extended in front, feet hip-width apart and flexed. Hold the Magic Circle between your palms at chest height, arms extended. Alternatively, place the ring between your inner thighs just above the knees.
2Execution
1. Inhale, sit tall and gently squeeze the ring. 2. Exhale, tuck your tailbone under and begin rolling down one vertebra at a time. 3. Maintain gentle pressure on the ring as you roll back to about 45 degrees (or to the mat if you have the control). 4. Inhale, hold the position, continuing to squeeze. 5. Exhale, engage your core deeply and roll back up to sitting tall. 6. Release the squeeze slightly at the top. 7. Repeat 5-8 times.
Tips for Better Form
- ✓The squeeze on the ring should be consistent, not a grip-and-release
- ✓Roll through each vertebra — don't drop back
- ✓Keep the shoulders down away from the ears
- ✓If using the ring between thighs, don't let the knees collapse inward