To do this exercise you will need a mat and a magic circle. Start by lying on your side with your ankles threaded through the center of the magic circle. The ankle on the bottom will hold the magic circle still and the ankle that is on the top will lift and press into the top of the circle. Inhale into the back of your ribs and then exhale as you flex your ankle, pulling your toes towards you. Inhale as you point your toes and then repeat 8-10 times as you continue to breath.
Things to think about
The sustained engagement of the side of your legs will simulate some of the work that is needed for balance. As your hips begin to burn just allow your body to exhale as completely as possible.
Make sure that you are maintaining the alignment of the spine as you work. As the foot flexes you are lengthening the myofascial tissues in the back of your body and as you inhale you are lengthening the myofascial tissues in the front of your body.