How to Do Ai Chi Balancing Crane

The Ai Chi Balancing Crane exercise is similar to the Crane Balance pose used in Tai Chi. It strengthens the muscles of the calves and ankles and improves balance. If your balance is challenged, performing this exercise on land can be difficult. It can also be hard if you are dealing with knee, hip or foot pain since it requires you to put all of your weight on one leg. However, doing the Ai Chi version in the water may provide a better option. Since your weight is supported by the water it is gentler on the joints. You also do not need to worry about falling in the water, so it is a good way to work on your balance without placing too much stress on the body.

Difficulty: Easy

Instructions

1. Stand up straight in warm water that is between 80 and 85 degrees F. The deeper the water you are standing in, the easier it is on your joints and the easier it is to balance.

2. Start in deeper water if you have trouble with your balance, and little by little work into shallower water. You may eventually be able to work up to balancing on land.

3. Shift all of your weight into your left leg. Bend your right knee and pick the foot up until it is at the same height as your left knee. Your right knee should point forward.

4. Lift your arms up to the side at shoulder height with the palms facing the floor.

5. Bring your hands into beak position by touching your thumbs to your middle fingers and pointing the fingers down. Think of a bird's beak.

6. Hold here for several deep belly breaths. Release out with control and repeat on other side.

Tips & Warnings

• One trick to help you balance in the water and on land is to find a spot to focus on. Pick a spot on the wall or floor to focus on as you hold your balance; this will help stabilize you.
• Be careful to not lock the knee of the leg you are standing on. Keep the knee straight but not locked to avoid injury to the joint.

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