Standing Balance Hip Rotation
The hip airplane: balanced on one leg in a forward hinge, the pelvis turns open toward the side and back.
How to do it
Setup
On one leg, hinged forward, the free leg straight back, arms out to the sides.
Steps
- Turn the pelvis and chest open toward the free-leg side.
- Rotate back until the hips face the floor.
- Keep the standing knee soft and still.
Common mistakes
Standing knee twisting with the pelvis: the turn comes from the hip. Wobbling fast through the range: move slowly and stop where balance holds. Rounding the back in the hinge: keep it flat.
Breathing
Steady throughout; never held.
