human
How do I do a forward roll safely?
assistant
1. Start by getting into a seated position on your mat.
2. Place your hands on the mat underneath your shoulders.
3. Bend your knees and draw them towards your chest.
4. If possible, try to press your ankles together.
5. Slowly lift your feet off the ground while keeping your back close to the mat.
6. Keep your arms and legs straight, and use your core muscles to roll forward.
7. As you roll forward, roll onto the tops of your feet.
8. Once your feet touch the mat, use your arms to support you as you come up to a seated position.