• For Roll Up:
- ◦ Use a strap of any kind around your feet, hold on to it, and pull on it to help lift you up. You can use a theraband, yoga strap, towel, dog leash, belt, scarf, leggings, tights.
• For Roll Up & Neck Pull:
- ◦ Use a magic circle on the outside of the feet and push out into it to find abduction connection. Can also use a strap/band for this.
◦ Hook feet underneath couch or bed.
◦ Press feet up against a wall, and push toes into the wall to get resistance.
◦ Use ankle weights, or a heavyish object such as a sandbag or bags of grains/legumes on top of ankles to help keep legs down.
• For Roll Over, Corkscrew, Jacknife, Single Leg Circle Advanced, and Control Balance:
- ◦ Hold onto sturdy chair or couch legs (make sure they are weighted down so that they will not move). However, the height of the chair/couch may limit your range of motion, especially for Control Balance.
◦ Hold onto a strap of any kind underneath you, and pull it apart while pressing it down on the mat. This will help mimic the shoulder-back connection that is needed for inversions.
◦ Hold onto yoga mat, and pull it apart if you do not have a strap.
• For Swan with handles:
- ◦ Place hands on the floor outside of the mat, ensuring they are slightly wider than the shoulders, mimicking the placement of where the handles would be.
