Control Balance
Advanced (8/10)Mat
Position: SupineEnergy: 7/10~60s
Cueing
Roll over and lift one leg towards ceiling; switch legs while maintaining balance on shoulders; keep core tight.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
IliopsoasTransverse Abdominis
Regressions
Keep hands on floor for support; reduce leg lift height; perform basic Roll Over.
Progressions
Hold the foot with both hands while leg is vertical; slow down the transition.
Common Errors
Neck strain; loss of balance; collapsing the lower back.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
