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Step 1
Perform the basic front stance by placing your feet shoulder width apart, knees bent, with one leg out behind you and the other leg bent in front of you. Place the majority of your weight on your front leg, feeling the pull on your front thigh muscles.
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Step 2
Begin in a back stance position by creating an L shape with your feet so that one foot faces out in front of you and the other points out to your side. Bend the knees slightly, and allow your hips to act as a pivot. Be sure to keep the majority of your weight on the back (foot facing forward) leg.
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Step 3
Stretch your legs apart, further than shoulder width, with knees slightly bent to perform the side stance. The body should be low to the ground and the feet facing forward. You should feel the pull on your muscles along the front of your thighs.
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Step 4
Get into the horse-riding stance by bending your back leg out behind you with the foot facing forward, your hip carrying the body weight. Your front leg should be comfortably in front of you and your body turned slightly to the side. Transfer your weight to your back leg to keep balance.
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Step 5
Place weight on your front leg instead of the back leg to turn the back stance into the sparring stance. You can move your foot positions to maneuver, keeping your knees bent and loose.
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Step 6
Conduct an advance cross-legged stance by having your hips forward and legs slightly to the side with knees bent. The front leg should be in front of and in line with your torso, with the foot facing forward and the back leg in line with the body and slightly behind. Step backward with the front leg, hooking the ankle behind the back leg, to complete the stance.
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Step 7
Realize that there are lots of Soo Bahk Do stances, and learning them is a matter of practice and incorporation into martial arts routines.
