Opposite leg balance, Part 1: Opposite leg balance cultivates pelvic and low back stability. To begin, place a block on your low back so you know where it is in space. Tuck the left toes and extend the left leg behind you. Keep the toes tucked on the ground and press your back heel towards the wall behind you. For even more feedback, your left heel into a wall.  As you bring the left leg into extension, engage the glutes, hamstrings and abdominal wall. Press your hands firmly into the mat. Start by holding this for five breaths, working up to holding it until you tire. Repeat on the right side. 

Opposite leg balance, Part 1: Opposite leg balance cultivates pelvic and low back stability. To begin, place a block on your low back so you know where it is in space. Tuck the left toes and extend the left leg behind you. Keep the toes tucked on the ground and press your back heel towards the wall behind you. For even more feedback, your left heel into a wall.  As you bring the left leg into extension, engage the glutes, hamstrings and abdominal wall. Press your hands firmly into the mat. Start by holding this for five breaths, working up to holding it until you tire. Repeat on the right side. 

Opposite leg balance, with collapsed pelvis: Here, you can see what happens when the abdominal wall doesn't engage.  There's collapse in the low back, which puts too much pressure on the low back and misaligns the hamstrings. The glutes also can't fully engage when the pelvis is in this sharp of a forward tilt. 

Opposite leg balance, with collapsed pelvis: Here, you can see what happens when the abdominal wall doesn't engage.  There's collapse in the low back, which puts too much pressure on the low back and misaligns the hamstrings. The glutes also can't fully engage when the pelvis is in this sharp of a forward tilt. 

Opposite leg balance, elevated leg: Once you're stable in your pelvis, elevate the back leg. Stay out of external rotation of the elevated leg, keeping the hip points level. Focus on full hip extension and bracing the abdominal wall. Let the block inform you of where your pelvis is in space.  Hold for five breaths, then change sides. 

Opposite leg balance, elevated leg: Once you're stable in your pelvis, elevate the back leg. Stay out of external rotation of the elevated leg, keeping the hip points level. Focus on full hip extension and bracing the abdominal wall. Let the block inform you of where your pelvis is in space.  Hold for five breaths, then change sides.