Marching on the Spot
Marching on the spot to get your legs moving and wake up your body.
Share it with your family
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 with your feet hip-width apart.
March on the spot, lifting your knees, as if you were jogging.
Count the repetitions: one, two, three, four, five, six.
Safety notes
- Keep a chair or a wall nearby in case you need support.
- If you feel dizzy or lose your balance, stop and sit down.
- Start slowly and build up your pace little by little.
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 is as simple as it sounds: walking without moving from the spot. Frank calls it “marching on the spot” and it means marching in place, lifting your knees. It’s a gentle way to get your legs moving and work on your balance.
What Frank says
Translated from Frank’s Spanish narration.
Exercise fourteen, marching on the spot. One, two, three, four, five, six.
Related videos
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 16
Bird in Flight
Rising onto your toes to strengthen your legs and work on your standing balance.
Watch the video
Exercise 13
Putting On Your Trousers
A standing exercise that copies the movement of putting on your trousers: bringing your legs together and apart to work on balance and hips.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.