Standing · Balance · 45 seconds

Heel to toe stand

Also called tandem stance, heel to toe balance or tandem standing.

How to do a heel to toe stand

1. Stand beside a worktop you can reach, with a hand resting on it.
2. Place one foot directly in front of the other, heel touching toes.
3. Stand tall and hold steady, looking ahead.
4. Step out of the position, then swap so the other foot is in front.

In Vaskuna the voice says: “Place one foot directly in front of the other. Look ahead, hold steady, then swap.”

Go gently

Keep one hand on the worktop throughout.

Keep breathing slowly. It is easy to hold your breath while you balance, so let each breath out gently.

Make it easier

Place your front foot slightly to the side, so its heel sits beside the toes of your back foot.

Make it a little harder

Rest only your fingertips on the worktop, keeping it within easy reach.

Have within reach

• A worktop or kitchen counter

In a session

In Vaskuna this usually lasts 45 seconds, changing sides halfway. It is part of three routines: Steady feet, Standing steady, Balance builder.

Questions

Is heel to toe stand the same as tandem stance?

Yes, they are names for the same position. One foot goes directly in front of the other, with the front heel touching the back toes.

How long should I hold the heel to toe stand?

In Vaskuna the whole movement lasts about 45 seconds, with a swap of feet halfway. Holding steady for a few seconds is a fine start. If you wobble, rest a hand on the worktop and begin again.

More balance movements

• Side steps
• Single leg stand
• Weight shifts
• Clock reach

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.