Control Balance

Equipment:

Mat

Prop:

None

Difficulty (1-5):

4

Repetitions:

3 (sets)

Main Body Position:

Inverted

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Lie on back
  • Legs straight, perpendicular to floor
  • Point feet
  • Lightly press legs and feet into one another
  • Arms beside torso, palms down

Cues 💡

  • Firmly press hands and arms into mat
  • Lift hips off mat and come into an inversion, legs over face
  • Push feet up toward ceiling, getting legs as perpendicular to mat as possible
  • Find balance point here
  • Circle arms around to 180 degree position to where they just were
  • Palms up
  • Reach one leg down toward mat. Take hold of this ankle with both hands and pull leg a touch further toward mat.
  • As that one leg reaches toward mat, lift opposite leg up to ceiling
  • Bring legs back together in as lifted a position as possible
  • Switch legs
  • Constantly reach crown of head away from body, keeping back of neck lengthened
  • Balance point is on thoracic spine rather than cervical spine. Neck should not be in any discomfort.
  • Watch tendency for shoulders to shrug. Keep them unshrugged.
  • When all sets are complete, bring legs together and roll down one vertebra at a time

Breathing 🫁

  • Inhale (nose) to reach leg toward mat
  • Exhale (mouth) to bring legs back together

Modifications 🔧

  • None