Control Balance
One of the most challenging classical mat exercises requiring total body control. Balances on the upper back while legs alternate overhead.
1Setup
Lie on your back with arms by your sides, palms down. Roll legs overhead into a Rollover position with toes touching the mat behind your head. Hands hold one ankle.
2Execution
1. Inhale, hold the right ankle with both hands. 2. Exhale, extend the left leg straight up toward the ceiling, reaching as high as possible. 3. Hold briefly, feeling the stretch through the back of the elevated leg. 4. Inhale, lower the left leg back to meet the right. 5. Switch hands to left ankle. 6. Exhale, extend the right leg up to the ceiling. 7. Continue alternating for 3-5 repetitions each side. 8. Roll down through the spine with control to finish.
Tips for Better Form
- ✓Keep weight on the upper back, never the neck
- ✓Press arms firmly into the mat for stability
- ✓Reach the free leg as high as possible for maximum stretch
- ✓Maintain a strong C-curve in the spine throughout