Single-Leg Stand-Head Turns & Eyes Closed Variations

Setup & Positioning (Both Variations)

• Stand tall on one leg with a soft bend in the knee.
• Engage your core, keep your hips level, and shoulders relaxed.
• The free leg hovers off the ground or rests lightly on the inside of the stance leg.

Key point: “Control is more important than duration—quality balance over quantity of seconds.”

Execution — Head Turns

1. Begin in a stable single-leg stance, eyes focused forward.
2. Slowly turn your head to the right, then back to center.
3. Turn your head to the left, then back to center.
4. Continue alternating for the set time, keeping your body stable.

Execution — Eyes Closed

1. Start in a stable single-leg stance with eyes open.
2. Once balanced, gently close your eyes.
3. Maintain your posture, focusing on keeping hips and shoulders steady.
4. If balance is lost, open your eyes and reset before continuing.

Where You Should Feel It

• Foot, ankle, and hip stabilizers of the stance leg
• Core muscles engaging to keep you upright
• Increased challenge to balance systems (vestibular, visual, proprioceptive)

Where You Shouldn’t Feel It

• Knee strain from locking the joint
• Lower back tension from leaning
• Neck strain from overly aggressive head turns

Breathing

"Breathe steadily—don’t hold your breath. Inhale and exhale naturally while focusing on control."

Common Mistakes to Avoid

1. Holding tension in the shoulders – Keep them relaxed.
2. Overturning the head – Head turns should be smooth and within a comfortable range.
3. Locking the knee – Maintain a soft bend in the stance leg.
4. Rushing into eyes closed – Find stability with eyes open first.