Bird in Flight
Rising onto your toes to strengthen your legs and work on your standing balance.
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If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Stand up tall.
Rise onto your toes, lifting your heels off the ground.
Repeat the movement, counting: one, two, three.
Safety notes
- Keep a chair or a wall nearby in case you need support.
- Move slowly and with control.
- Stop if you feel dizzy or unsteady.
What you need
Nothing special: comfortable clothes and a firm chair.
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case← this video
This exercise mimics the gentle flap of a bird’s wings: you rise onto your toes and come back down. It’s a simple movement that works your legs and your standing balance.
What Frank says
Translated from Frank’s Spanish narration.
Exercise sixteen: bird in flight. Rising onto your toes: one, two, three.
Related videos
Exercise 14
Marching on the Spot
Marching on the spot to get your legs moving and wake up your body.
Watch the video
Exercise 15
Knee Bends with Feet Together
Bending and straightening your knees with your feet together to strengthen your legs and work on your balance.
Watch the video
Exercise 17
Counting with Your Feet
Moving your feet one at a time while you count to twelve, to keep them nimble.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.