Standing Single-Leg Hip Swirl with Chair Support
The standing knee circle holding the back of a chair with one hand, so the standing leg can stay still while the other hip opens.
How to do it
Setup
Side-on to a chair, one hand on its back, the other hand on the hip, standing on the near leg.
Steps
- Lift the outside knee in front to hip height.
- Circle it out to the side and back down.
- Do the set on one leg, then turn round and switch.
Common mistakes
Leaning on the chair: it steadies, the standing leg holds you. Hips twisting with the circle: keep the pelvis facing forward. Circling from the lower back: the movement is in the hip.
Breathing
Steady with the rhythm.
