Balancing Stork: Bent-Knee Stork Hold Brain Break

What the coach says

The words of this video, from its captions.

And finally, the stork catch. If we hop on one foot, we have to land safely on that exact same foot. Put your airplane wings out. Lift one foot behind you. Now bend the knee of the leg you are standing on just a little bit and freeze. You are a balancing stork. Holding your balance on one leg can be really hard. If you need to... Use a wall or a chair to help you balance. That is perfectly fine. OK, hold it. 1, 2, 3, 4, 5. And stand up. Awesome. Now, switch feet. Glue it to the ground. Wings out. Hold your chair if you need to. Bend that knee slightly and freeze. 1, 2, 3. four, five. Step down. Round two. Back to the first foot. Wings out or holding your wall. Lift, bend, and freeze. One, two, three, four, five. And step down. Last one. Make it perfect. Switch feet, bend, and lock it. One, two. two, three, four, five. Perfect balancing. Your hopping muscles are totally warm and ready.

• Forward and backward arm circlesLength 0:54

  Brush the Wings

  Forward and backward arm circles

  Beginner, Low energy, Balance / Body Control

• Calf raises with overhead reachLength 1:12

  Polish the Horn

  Calf raises with overhead reach

  Beginner, Low energy, Balance / Body Control

• Standing twists and overhead chopsLength 1:21

  Clear the Clouds

  Standing twists and overhead chops

  Intermediate, Low energy, Balance / Body Control

• Single-leg flamingo holdLength 2:16

  Flamingo Pose

  Single-leg flamingo hold

  Advanced, Low energy, Balance / Body Control