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Centring Punch (Right Knee Up)



  • From a Standing position, raise the right knee to a 90 degree angle.
  • Root the foot of the standing leg down into the floor and engage the quadriceps to remain stable and balanced.
  • Extend the left hand to hold a Jab while pulling the right shoulder back to increase range.
  • Keep the hips square.
  • Twist at the middle of the spine.
  • Align the shoulders with the punching hand until the upper body is completely side-on.
  • Face the head forward.
  • On return, bring the left hand back to the chin, square the body, and place the right foot to the ground.
  • Keep the feet parallel and knees slightly bent.


Cautions and Modified Versions

Participants with back problems may focus solely on standing on one leg without much twisting. Those with balancing difficulties may use a stool, chair or wall.

General and Boxing-specific Benefits

The Centring Punch is an asymmetrical standing and balancing pose that may be used to stretch the core, strengthen the feet and ankles and stabilize the hip muscles to improve balance. Boxers may use this pose to develop a sense of their centre of gravity, strengthen the standing leg and improve coordination.  To deepen the pose, participants may focus on increasing the twist of the upper body. 

Anatomical Focus

Spine/Core: Spinal extensors/flexors, external/internal oblique,

Upper limbs: Deltoids, triceps, extensor carpi radialis longus, extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, finger flexor muscles and wrist flexors

Lower limbs: Quadriceps, hamstrings, intrinsic/extrinsic muscles of the foot, gluteus maximus/medius/minimus,

Study and Reflect:

Practice the Centring Punch paying attention to both hands, both sides of the body, and both legs. Where do you feel imbalance or disorientation? Is the non-punching hand protecting the chin? Are the wrists straight? How could you increase the stretch? 


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