Tandem Stance

The Tandem Stance is a simple balance drill that trains the small muscles around your ankles and hips to keep you steady. It also calls on your core to keep your torso upright while you stand in a narrow position.

Start by standing next to a sturdy chair or counter within easy reach. Place one foot directly in front of the other so the heel of your front foot touches the toes of your back foot. Keep your feet in a straight line, as if you were standing on a narrow beam. Hold the chair lightly for support at first.

Brace your midsection, lift your chest, and look at a fixed point straight ahead. Hold this position while keeping your weight balanced between both feet. If you feel stable, try letting go of the chair with one or both hands. Breathe steadily throughout. Repeat with the opposite foot in front so each side leads.

Breathe in and out normally, keeping a light brace in your stomach as if you are about to be gently bumped. To make it easier, keep both hands on the chair. To make it harder, release your hands from the chair while keeping it within easy reach.

Fault: The front heel does not touch the toes of the back foot, leaving a gap. Fix: Slide your feet together until the heel of the front foot is touching the toes of the back foot.

Fault: The feet form a wide sideways stance instead of a straight line. Fix: Imagine a straight line on the floor and align the toes of both feet along it.

Fault: Leaning forward, holding the breath, or gripping the chair tightly. Fix: Stand tall, relax your grip on the chair, and keep breathing steadily while you hold the stance.