Golden rooster stands on one leg: how to do it
A proud rooster balances on one leg. The image: you are tall and steady, with the wall as the fence post. In the tai chi form this is called Golden Rooster Stands on One Leg. Works: balance and legs.
How to do it
- Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter.
- Shift your weight onto your left foot, with your knee soft.
- Breathe out and lift your right heel, keeping the toes on the floor.
- If it feels steady, lift your right knee a few inches, no higher. Keep your chest tall.
- Hold for 2 breaths, then lower. Switch sides. Do 3 rounds each side.
As you go
- Hold the support as much as you need.
- Keep your standing knee soft.
- Breathe out as you lift. Keep breathing.
What it works
- Works
- balance and legs
- Position
- Standing, with a hand on a support
- Have nearby
- a wall, a counter
- Effort
- Harder
An easier and a harder version
Keep your toes on the floor and just lift your heel. Hold with both hands.
Hold for 5 breaths, both hands on the support.
Sit tall, feet flat. Lift one knee a few inches while you sit, hold 2 breaths, then lower. Switch sides.
Take care
- Balance: keep at least one hand on the wall, counter or chair back at all times, and never lift your foot high.
- Sensitive knees and hips: lift only your heel.
Where it is in the plans
In our walking plan: 1 of 28 days, first on day 16, Golden rooster.
The plan's note that day: New today. Heel lift first, then the knee if it feels steady. 3 rounds each side.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 1 of 28 days: 16 | Day 16, week 3: Golden rooster | 2 min |
| Walking plan, round 2 | 6 of 28 days: 15 to 16, 20, 22 and 27 to 28 | Day 15, week 3: Halfway check | 2 min 55 s |
In the plan, this move plays as a looping video with a spoken cue.
Golden rooster stands on one leg: day 16 of a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Tai chi is a balance exercise. Have a sturdy chair or wall nearby.
National Institute on Aging (NIH), Three Types of Exercise
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.