2. Bend your knees. Lift your right foot and hold it in your left hand around the arch, being sure to keep the thumb together with the other fingers, apelike, not around the foot. Put your right hand behind your head. Now lift your right foot toward the ceiling several times, gently straightening. DON'T STRAIN! Take it easy, just explore. See what your lower back must do...Then lift your head at the same time you lift the foot, and move your elbow toward the loop formed by your arm and leg. Do it several times, then rest.
3. Repeat #2 on the other side, left foot in right hand.
4. Sit, leaning on left hand, left foot in right hand again. Lift foot and straighten leg comfortably several times. Notice lower back, how weight shifts...then place foot on floor, and, still holding the foot, apelike, let your head come forward as you straighten the leg and slide the foot away from you on the floor. Do it several times. Rest.
5. Repeat #4 on other side.
6. Lie on your back, right foot in left hand. Lift foot gently toward ceiling several times. Notice lower back. Then, still holding foot, roll to the right, to bring right knee close to the floor...your head has to roll with your body, and maybe lift a little Repeat it many times, till it gets easy... then each time the knee comes to the floor, explore the possibility of straightening your leg so your foot moves up toward your head... then let it go and rest on your back.
7. Repeat #6 considering the possibility that this movement could take you up to a sitting position... there's no need to strain; it's a matter of balance and a soft back...rest.
8. Repeat #6 and #7 on the other side.
9. Sit, right foot in left hand, left leg bent. Support yourself with right hand...lift the foot toward ceiling several times...then straighten the left leg out in front, and explore taking the right foot to the floor outside the left knee...then with the foot on the floor, lower your head toward the foot several times...maybe your left elbow comes to the floor and you support yourself with your left elbow and right hand somehow...let it go and rest on your back.
10. Right foot in left hand. Roll to right to sit as in #7. Just once or twice... then roll the right foot toward the floor on the left a number of times...this is a little different, so take your time...eventually it is possible to sit up this way, too, but don't force it...rather, explore different ways of using your right arm and left leg to make the movement easy...if you force it, all you will learn is how to force it. Do the movement as if you didn't have to reach sitting until next year sometime...when you get it , it will be easy...then let it go and rest on your back.
11. Repeat #9 and #10 on the other side.
12. On your back, hold right foot in right hand... put left hand behind your head...then roll to to the right to sit...easy, huh? Change hands and repeat it on the other side a number of times...then rest on your back.
13. On back, right foot in left hand...roll right and straighten leg, then roll left and straighten leg... you go from side to side, straightening the leg on each side...then change hands and repeat it holding the left foot in the right hand...and rest.
14. Hold your right foot in your right hand, your left foot in your left hand. Lift your head a little off the floor. Roll to the right, letting your left foot come over to the floor on the right, and go on up to sitting...then come back, rolling onto your right side and onto your back...do it several times...then when you come up to sitting, keep going, rolling down to the left, onto your back, over again to the right, around and around...fun, huh? Then change directions...you need a lot of room for this, I hope you have a big carpet or blanket on the floor....when you've had enough, stretch out and lie on your back, and rest.
15. Bend your knees so your feet are standing. Slowly rock your pelvis up and down, giving your lower back a gentle massage as your waist lifts a little and then presses a little into the floor. Then stretch out and rest...notice how your back feels against the
floor...then carefully stand up and walk around the room, noticing any unfamiliar sensations.