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A challenging balance posture that builds full-body integration. It requires the stability of a standing pose, the core strength of a plank, and the focused mind of a warrior.
Balance on one leg, torso parallel to the floor.
Form a 'T' shape with the body.
Keep hips level and square.
Root through all four corners of the standing foot.
Micro-bend the standing knee to avoid locking the joint.
Flex the lifted foot and point the toes toward the floor.
Reach the arms forward (or heart center) to counteract the weight of the leg.
Draw the navel in to support the lower back.
Strengthens ankles, legs, and shoulders
Tones the entire abdominal wall
Improves balance, posture, and coordination
Develops unwavering concentration
Cultivates poise under pressure
Place two blocks under your shoulders. Resting your hands on the blocks allows you to focus on leveling the hips and lengthening the spine without falling.
Press the sole of your lifted foot into a wall. This tactile feedback helps you engage the lifted leg and ensures the hips stay square to the floor.
Stand to the side. Place one hand on the student's sacrum to detect tilting. Gently guide the lifted-leg hip down to level the pelvis.
Use a flat palm; do not poke.
Stand behind the student. Place your hand against the sole of their lifted foot. Ask them to kick into your hand to activate the glute and hamstring.
Brace yourself; a strong student can kick hard.
Lift your leg up
Reach your back leg out with energy, letting it rise naturally parallel to the floor.