Standing · Balance · 45 seconds

Single leg stand

Also called one leg stand, single leg balance or standing on one leg.

How to do a single leg stand

1. Stand beside or behind a sturdy chair and hold it.
2. Stand tall and shift your weight onto one foot.
3. Lift the other foot just off the floor and hold steady.
4. Lower the foot, then swap legs.
5. Keep one hand on the chair throughout.

In Vaskuna the voice says: “Stand by the chair and lift one foot just off the floor, standing knee soft. Hold as long as feels steady, then lower and lift again until it is time to swap.”

Go gently

Keep one hand on the chair.

Breathe slowly and steadily while you hold.

Make it easier

Hold the chair with both hands and lift only your heel, keeping your toes on the floor.

Make it a little harder

Hold a few seconds longer on each leg, still with one hand on the chair.

Have within reach

• A sturdy chair

In a session

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

Questions

How long should I stand on one leg?

Start with a few seconds and build up at your own pace. In Vaskuna the whole movement lasts about 45 seconds, swapping legs halfway. Rest whenever you need to.

Can I let go of the chair?

Vaskuna asks you to keep one hand on the chair throughout. You can make your grip lighter, but keep the hand there.

More balance movements

• Side steps
• Heel to toe 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.