Stork Stance

Stork Stance is an effective balance exercise that strengthens the ankles, hips and core muscles. The exercise improves stability and coordination while helping to develop muscle control and posture. It is often used in rehabilitation and injury prevention, as well as in training for better balance.

Correct Form and Technique

How to perform Stork Stance correctly:

  1. Stand upright and place one foot against the inside of the opposite calf or thigh, as in a typical "wooden bag" from yoga.
  2. Balance on one leg while keeping your core tight. You can have your arms out to the side for better balance.
  3. Focus your gaze on a point in front of you to maintain stability.
  4. Breathe evenly throughout the movement as you hold the position for 20-30 seconds or more.

Common Errors

To avoid injury and maximize the effect of Stork Stance, avoid these common mistakes:

  • Collapse at the hip: Make sure the hip of the supporting leg stays stable without sinking.
  • Poor posture: Keep your back straight and avoid leaning forward or backward too much.

Modifications and Variations

Here are some ways to vary the Stork Stance to suit your level:

  • Beginner level: Perform the exercise next to a wall or chair for support, or place the foot on the calf instead of the thigh.
  • Advanced level: Close your eyes or stand on an unstable surface to further challenge balance.

Repetitions and Sets

Aim for 3 sets of 20-30 seconds on each leg. This can be done daily to improve balance and stability.

Video Demonstration

Watch this video for a visual guide to properly performing the Stork Stance:

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