The swallow pose, also known as the airplane or single-leg balance, is a fantastic exercise for improving balance, core stability, and lower body strength. This movement activates the glutes, hamstrings, and calves, while also engaging the core and promoting body awareness.
To perform the exercise, stand on one leg with the other leg extended straight behind you. Lean forward from the hips, keeping your back straight and your arms extended to the sides like wings or forward for an added challenge. Maintain a steady gaze to help with balance. Hold the position for several seconds before returning to the starting position, then switch legs.
The swallow pose enhances proprioception and strengthens stabilizing muscles, making it an excellent addition to any fitness routine focused on balance and control.