I like Romana’s roll up beginning! It was also interesting to see how much Laura lifted taller when her hands flipped in the flat back position.

Thank you for your tips! I have a question the heels should be lifted? If yes, why? Thank you in advance.

Hello Liya, Hope my tips are helpful! Regarding your question about lifted heels, I can share what I learned from both Ron Fletcher and Romana Kryzanowska, and on this specific detail their information was the same. To begin, with carriage at rest and body in the fully contracted position, the feet are in "Pilates stance", slightly turned out with the heels touching and slightly lifted. In dance terms (if this is helpful), its a small First Position with a slight releve, not a forced arch. One presses the carriage out until legs are fully extended, lowers the heels into a flexed position under the bar, raises the heels back to where they began and bends the knees to return the carriage to the starting position.   An important note - if one has hyper-extended knees, care has to be taken to not lock the knees into full extension but still engage quads as knees are extended. Also, the heels may be allowed to separate somewhat (not too much) so the mover is able to extend knees, and engage inner thighs. Hope this makes sense! Best wishes to you for an enjoyable continued practice.