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Ankle to Knee Balance

Standing Form also known as Figure 4 Balance, One-legged Chair

 

Some Form Options
  • Hands and arms wherever they're useful
  • Stay standing rather than sitting back

 

Some Movement Options
  • Lower and lift out of the balance
  • Fold the torso forward over the legs
  • Move the arms through any pathway, such as forward and down or out and in

  

photo © Eric Bandiero

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Ankle to Knee Twist Balance

Standing Form also known as Figure 4 Twist Balance, One-legged Twisting Chair

 

Some Form Options
  • Hands and arms wherever they're useful
  • Stay standing rather than sitting back

 

Some Movement Options
  • Alternate sides once or several times
  • Turn the head in the direction of the twist or keep it in center

  

photo © Eric Bandiero

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Chair

Standing Form also known as Chair Squat, Squat

 

Some Form Options
  • Feet and legs together or any distance apart
  • Arms down or forward or overhead

 

Some Movement Options
  • Sit and stand
  • Move the arms through any pathway, such as forward and backward
  • Look side to side

 

photo © Eric Bandiero

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Chair Twist

Standing Form also known as Squat Twist

 

Some Form Options
  • Feet and legs together or any distance apart
  • Arms in or wide

 

Some Movement Options
  • Alternate sides once or several times
  • Twist as you sit and untwist as you stand
  • Look where you're twisting or keep your focus in center

  

photo © Eric Bandiero

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Crescent Lunge

Standing Form also known as High Lunge

 

Some Form Options
  • Back leg bent or straight
  • Arms down or up or anywhere you choose

 

Some Movement Options
  • Bend and straighten front leg
  • Bend and straighten both legs
  • Move the arms through any pathway, such as forward and backward

  

photo © Eric Bandiero

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Eagle Balance

Standing Balance Form
 

Some Form Options
  • Cross legs any amount (including not at all)
  • Sit into the squat any amount (including not at all)
  • Arms in hug or down or forward

 

Some Movement Options
  • Open and close arms
  • Fold torso over legs
  • Look side to side

 

photo © Eric Bandiero

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Kneeling Lunge

Standing Form also known as

 

Some Form Options
  • Arms by sides or overhead or wherever you like
  • Upright or shifted forward

 

Some Movement Options
  • Shift forward and back through legs
  • Move the arms through any pathway, such as forward and down or out and in
  • Lift and lower the back knee

 

photo © Eric Bandiero

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Lifted Leg Balance

Standing Form also known as Karate Kid

 

Some Form Options
  • Arms by sides or hands on hips or wherever comfortable
  • Leg lifted any height

 

Some Movement Options
  • Bend and straighten the lifted leg
  • Move the arms in any way, such as forward backward or out and in
  • Look side to side

  

photo © Eric Bandiero

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Lifted Leg Twist Balance

Standing Form also known as Karate Kid Twist

 

Some Form Options
  • Leg lifted any height
  • Arms open in T or wherever comfortable

 

Some Movement Options
  • Bend and straighten the lifted leg
  • Move in and out of the twist multiple times
  • Look around

  

photo © Eric Bandiero

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Low Lunge Twist

Standing Form also known as Twisting Runner's LungeTwisting Side Angle

 

Some Form Options
  • Back knee bent or straight
  • Hand on floor or arm reaching across thigh

 

Some Movement Options
  • Open and close one arm
  • Lift and lower the back knee
  • Look side and look center

  

photo © Eric Bandiero

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Pyramid Stance

Standing Form also known as Pyramid Forward Fold, Pyramid Form

 

Some Form Options
  • Feet any width or distance apart
  • Torso upright or folded forward any amount

 

Some Movement Options
  • Fold and lift torso
  • Move the arms in any pathway, such as forward backward or out and in
  • Look side to side

  

photo © Eric Bandiero

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Side Angle Stance

Standing Form also known as Side Angle Form

 

Some Form Options
  • Bottom arm on thigh or reaching for floor
  • Top arm by side or lifted, overhead or forward

 

Some Movement Options
  • Move the arms in any pathway, such as forward backward or in circles
  • Bend and straighten the front leg
  • Lift and lower the torso

  

photo © Eric Bandiero

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