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Beginner Modifications: Going Up?
Often what keeps beginners away from floor exercises is the prospect of getting down to and up from the floor. It is a legitimate concern.
How does one safely get on and off the floor?
Getting On the Floor
The safest way to get to the floor is to first move to a kneeling position with one knee on the floor. You’ll be in the old-fashioned “proposal” position. Next, move your other knee to the floor. Bend over and place one hand on the floor, and then the other: You are now on your hands and knees. Slowly lower your hips until you are in a side-sitting position on the floor. If your exercise calls for a sitting position, simply assume the position. If your exercise calls for a lying position, you will next lower your upper body, using your arms for support until you are lying on your side. Now you can assume the starting position for the exercise.
 
Getting Off the Floot
To get up from the floor, reverse the above steps: From the lying position, roll onto your side. Next, bend your hips and knees to about a 45 to 60-degree angle. Using the strength of your arms, slowly walk your upper body up to a side-sitting position. Next, roll onto your hands and knees. Bring one knee forward and put that foot flat on the floor. You are now in the kneeling position. Now you can use your arms to press against the top of your leg to help you into a standing position.
If you are still having trouble getting to a standing position, you might need to consider placing a chair next to your mat to aid you in getting up and down.
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