To do this exercise you will need a mat and a magic circle. Start by lying on your side with your legs lengthened long beneath you. Your bottom leg will be holding the magic circle perpendicular to the mat and the top leg will be resting on the top of the magic circle. Inhale as you reach your top heel away from you making your leg as long as possible, and then exhale as you keep this length and press down on the circle. Inhale to release and then exhale to repeat. Repeat this pattern 8-10 times.
Things to think about
This exercise requires reach and length through the bottom of the feet so that when the magic circle is squeezed the position of the pelvis is not compromised.
You may be tired of me writing this sentence, but it is always important in side lying exercises to keep the waist lifted so that the spine is in the longest possible position.