Balancing on one leg looks simple, but there’s actually a lot going on, especially if you want to keep the supporting side of your body stable and aligned!
Stay organized on the supporting side
As the working/free leg starts to lift, your torso, hip, leg, ankle, and foot should stay connected and aligned. When the standing side is collapsing, it’s common to see the hip fall out, and then the torso lean out or shoulder twist to compensate.
Keep an even alignment with weight over the base of support (not sinking down into a hip). Focus on lengthening the torso and keep the pelvis as level as possible. Depending on the balance, the pelvis can be level or tilted up (if there is a turnout), but it should still be “level” to the fullest extent that the balance allows.
Think about lengthening the torso and reaching up to keep the balance stable!
Stay organized in the standing leg, with a stable knee (not locked) and ankle. If the balance requires a relevé, then a stable relevé (even if it is a little lower) is better than one that is higher, but wobbly.
Limit working leg height if needed
When working/free legs are lifted too high, it can be hard to stay stable and keep the torso upright. It is common for the supporting side to collapse to compensate for a free leg that is too high. To fix this, limit the working leg’s height to a place where you can be more stable with a pointed toe and clean lines. For example, if the balance requires the working leg to be in a la seconde, only lift the leg as high as it can get without the supporting side collapsing or the torso tilting. Work up to higher levels later!
Limiting the height may feel like a regression, but this is really just separating balance work and flexibility work, and later, you will start to see the two come together!
Try these balance exercises
You can use the wall, chair, or other support for these, but try to just use the object for a tactile reminder and feedback instead of holding your weight. For example, lightly touch the chair to get a feel for your alignment. Try to use your balance and then lightly feel the chair to see if you are aligned, instead of holding onto the chair to prop yourself up. Try to move slowly, going into the balance on 2-4 musical counts, holding the balance briefly, and coming out of the balance with control.
Take video of these exercises to check your alignment! It can be more helpful to watch video than try to catch everything in the mirror, especially when working on balances.
Pay attention to whether your foot is rolling in/out, shoulders coming out of square, and whether you look the same in the pre-balance, in the balance, and in the exiting balance.
You should also think about where your working leg is going when you enter the balance, hold the balance, and exit the balance to see if it stays consistent.
When is it ok to progress?
The next exercises might look easier, but they are actually a lot harder! Remember that it is not all about how long you can hold the balance. If you land on your feet, your hips move less, your feet are quieter, and your arms are steadier, then you are ready to go on! Balances are often used to start with turns, waves, steps, or apparatus movement, so you need to master the balance and feel steady in them to move on. Ultimately, the balance should feel easy, so you are able to get into the balance with intention and come out without frantically trying to save the balance.