Soaring Phoenix: Single-Leg Airplane Hold Brain Break

What the coach says

The words of this video, from its captions.

Onto the final part of our warm-up, balancing. If we jump high, we have to fly safe. Today, we are doing the Soaring Phoenix. Watch me first. Spread your wings out huge. Glue one foot to the ground like a strong tree. Now, tip your head forward just a little bit and lift your- back toe a few inches off the floor. Try to have your chest facing the floor. Use your wings to help you stay balanced on one foot. Whoa, catch the wind. We are doing two sets on each leg, holding for five seconds. Okay, round one. Arms out, lift, leg, chest forward, hold. One, two, three, four, five. Step down. Awesome. Switch foot, glue it down, wings out. Tip forward a little, squeeze your tummy. One, two, three, four, five, and down. Round two, back to the first foot. Glue it down, wings huge, tip forward, one, two, three, four, five, and step down. Last one, make it perfect. Switch feet, tip forward, catch the wind, one, two, three, four, five, and down. perfect flying. Your springs are totally warm and ready.

• Forward and backward arm circlesLength 0:54

  Brush the Wings

  Forward and backward arm circles

  Beginner, Low energy, Balance / Body Control

• Calf raises with overhead reachLength 1:12

  Polish the Horn

  Calf raises with overhead reach

  Beginner, Low energy, Balance / Body Control

• Standing twists and overhead chopsLength 1:21

  Clear the Clouds

  Standing twists and overhead chops

  Intermediate, Low energy, Balance / Body Control

• Single-leg flamingo holdLength 2:16

  Flamingo Pose

  Single-leg flamingo hold

  Advanced, Low energy, Balance / Body Control