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
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
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
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
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
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
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
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
Lifted Leg Twisting 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
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
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
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