The Golden Rooster Stands on One Leg Stance

The ‘Golden Rooster Stands on One Leg’ Stance

Noticed that our Rooster is standing on one leg?

The Golden Rooster Stands on One Leg Stance is practiced in various disciplines in Chinese martial arts, such as Tai Chi, Wing Chun and Shaolin Kung Fu…, etc. It shares similarities to Tree Pose (Vrikshasana) in Yoga. According to Traditional Chinese Medicine, practicing the stance can help promote many health benefits.

The variations of the Golden Rooster Stands On One Leg Stance in various disciplines
The variations of the Golden Rooster Stands On One Leg Stance in various disciplines

To practice the stance for health purposes, stand on one leg, raise the other leg slightly, bend it at the knee and preferably keep the eyes shut. Stay in the stance for at least 10 seconds for beginners then slowly swap the standing leg. As the practice carries on, increase the duration, eventually keeping in the pose for 1 to 3 minutes or more. The principle is the same for martial art training. However, the raised leg is required to be kept on the horizontal level or even higher so that the foot of the raised leg covers the knee of the standing leg. As for Yoga the stance requires open hips so the legs form a figure of 4, this variation of the stance can also be found in some Qi Gong exercises.

In terms of physical benefits Golden Rooster Stands on One Leg Stance strengthens the ankles, calves, thighs and hips. It helps improve one’s physical balance and mental focus. In terms of applications it prepares for blocking incoming kicks. As the standing leg becomesĀ  more rooted, one’s stability improves, which can prevent being knocked off balance when blocking the kicks. For offense, as the raised leg gets stronger it can develop into powerful front or side kicks.

Golden Rooster Stands on One Leg Stance is a simple exercise that doesn’t require much effort or space to practice, and yet potentially it provides great benefits to the health.