Start gently with half the weight of your body, and then slowly press your whole body weight against the yoga column. When using the yoga column to roll, control the distribution of body weight with your hands or feet to adjust the pressure. Start with the weight of half your body gently, and then slowly press the weight of your whole body against the yoga column. Each part will last more than 20 seconds, which will have the opposite effect on you. If you find other pain points, you can go back to the same place and press for a while to give your muscles time to rest.