Stand on One Leg

Repost from 2017:

"The Taichi Classics say that the proper root is in the foot.  A beginner can develop root by simply spending three to five minutes, morning and night, standing fully on a single leg.  Alternate legs and gradually increase the time as you sink lower.  This 'bitter work' not only develops a root, it stimulates the cardiovascular system, with benefits the brain.  It is essential that your ch'i sinks to the tan-t'ien, both feet adhere to the floor, and you exert absolutely no force.  When practicing this Standing Posture, you may assist your balance by lightly touching a chair or table with the middle and index fingers.  After a while us only the middle finger.  When you can stand unassisted, you my choose either the Lift Hands Posture or Playing the Guitar Posture to continue your practice.  Do not fear bitter work.  If you do you will never progress."

-  Professor Cheng Man-ch'ing, New Method of Taichi Ch'uan Self-Cultivation, 1965, 1999, p. 11  

Practitioners might also do the Golden Rooster Stands on One Leg Posture or the White Stork Spreads Its Wings Posture.

Standing on one leg, holding static poses, is also a common practice in Hatha Yoga, e.g., Tree Pose, Vriksasana. 

Standing Meditation

You stand on one leg.  You can hold the arms in a variety of positions.  I suppose you could even hold weights in the hands.  You can hold the lifted leg in a variety of positions.  There are many possibilities for different static postures. You could use a cane or staff to help with balance.  You "can develop root by simply spending three to five minutes, morning and night, standing fully on a single leg."  

Effectively Using Rooting, Sinking, Centered, and Vertical Forces in Taijiquan


Effectively Using Rotating, Spiraling, Spinning, and Circular Forces in Taijiquan

Hatha Yoga has many effective balancing postures (Asanas)

Foot, Ankle and Shin Exercises

Because of one consequence of my diabetes, my feet and ankles have problems caused by peripheral neuropathy.  My feet are often very stiff, numb, tingling, and uncomfortable.  The situation is incurable.  

I always wear properly fitting shoes and clean socks.  Wear footwear suitable for the activity you want to engage in.  Keep your feet clean and dry.  

I have found that regular walking, taijiquan, qigong, and yoga all ameliorate my foot problems.  

Here are some exercises I do to help my feet, ankles, and shin.  

1.  Stand, hold on to a chair or cane, and left my heels off the ground - toe raises.  It tenses the calf and muscles of the feet.

2.  Lift the foot off the ground and make circles with the foot.

3.  While seated, lift and extend your leg.  With your foot, trace out each letter of the alphabet.  Do the same activity with each foot.  Trace the letters of the alphabet in both print and cursive styles.  This is one of my favorite exercises.  

4.  While seated, lift and extend your leg.  Extend your toes out as far as you can and lower the toes.  Then, flex the foot, drawing the toes back towards the ankle.  

5.  Gently massage the foot.   

6.  Stand on One Foot

7.  Flex and extend only the toes.  If the toes are stiff and inflexible, then use your hands to push the toes forward and pull the toes back; slowly and gently.