Lord of the Dance 1

The trick to balancing on one leg is feeling grounded and staying focused.

  1. Stand with feet together, knees just slightly bent. Feel your weight balanced evenly over both feet.
  2. Transfer your weight to your right foot. Gaze at a fixed point in front of you. Slowly bend your left knee back and take hold of your left foot.
  3. Press your left thigh back so it’s parallel with the right and bring your heel toward your buttock.
  4. Inhale as you raise your right arm, palm facing forward. Breathe normally as you hold.
  5. Exhale as you lower your arm.
  6. Release your foot and repeat on the other side.


  • Balance your weight evenly over your standing foot so that you’re firmly grounded. With a solid base, you’ll be able to lift upward more easily.  
  • Keep your gaze steady. Focusing your eyes on a fixed point helps you maintain your balance.
  • Reach your arm up strongly, allowing your shoulder to lift a little.
  • Gently draw the abdomen in and expand your chest.

Easier Option
Rest one hand on the back of a chair to help you balance.

More Challenging Option
Lift your chin to look up.

Main Benefits

  • Strengthens the ankles, knees, and hips
  • Stretches the quads
  • Helps improve posture
  • Improves balance
  • Loosens the shoulders
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