Merrithew Fitness Circle Lite Manuel D'instructions page 3

Single Leg Stretch
Starting position: Lying on
back on mat, imprinted position,
upper torso flexed; legs in tabletop
position (knees bent in air), holding
Fitness Circle up toward ceiling.
INHALE Prepare.
EXHALE Keep upper torso lifted
and reach one leg out
on diagonal.
INHALE Begin to switch legs.
EXHALE Extend other leg out
on diagonal.
Complete 5-8 repetitions
on each leg.
Half Roll Back
Starting position: Seated on mat, feet shoulder-distance apart; Fitness Circle between thighs.
INHALE Prepare.
EXHALE Curve spine and roll back as far as possible while keeping feet on mat, and squeeze Circle.
INHALE Return to starting position and release pressure on Circle.
Complete 5-8 repetitions.
Rolling Like a Ball
Starting position: Seated on mat, just back of
sit-bones; spine rounded, knees flexed with feet
off the mat; holding Fitness Circle with arms
reaching forward.
INHALE Increase curve in lower spine
and roll back onto shoulders.
EXHALE Roll forward to balance.
Complete 5-8 repetitions.
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