• Place the feet hip-width apart, with toes pointing forward.
  • Align the legs. Avoid hyperextending or “locking” the knees.
  • Engage the core to maintain a stable, upright posture.
  • Open up the chest by drawing the shoulders back and down.




  • Loosen up the arms and shoulders.
  • Bend at the knees.
  • Rhythmically raise and drop the body.
  • Release weight into the ground through the feet.

General and Boxing-specific Benefits

The Stand may appear to be an inactive posture. However, it is both mentally and physically active. Any misalignment at the base of the body results in compensations higher up the body to achieve proper balance. These compensatory changes result in poor posture. From this perspective, the Stand is an opportunity for postural assessment. The Stand pose is used to assess the body and counteract a slumped posture.

Boxers are habitually on guard and tend to stand with their shoulders rolling forward and towards each other. This results in the neck hyperextending to keep the head in an upright position. This may lead to further physical, even emotional problems. Poor posture and hunched shoulders are also common problems for non-boxers, from office work, sitting in front of a computer, driving and lifting heavy objects. The Stand pose helps to check posture, correct any misalignments and find balance.

Cautions and Modifications

Always make sure the feet are parallel with the knees and the hips. Stacking of joints in this manner is essential for correct alignment. In the wide stance, ensure that feet are as wide as is comfortable. Also ensure that the feet are parallel and not rolling inwards.

Participants who have extreme forward or backward spinal curvature, muscular weakness, fatigue, paralysis or severe balancing problems may need to either adjust their feet to stand as wide and as is comfortable or use a chair, a pillow or a wall for support.

Anatomical Focus

Spine/Core: Rectus abdominis, erector spinae, teres minor, infraspnatus,

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

Lower limbs: Soleus, tibialis anterior, hamstrings, quadriceps, gluteus maximus/medius/minimus,

Study and Reflect

Stand up and assess your posture. Notice the relationship between each part of your body from the feet to the head. What did you notice? What did you correct?


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