The Heel-Tap Arc
KEY POINT — Explore two directions without transferring your weight onto the moving foot.
Starting Position
Stand beside a fixed counter with one hand resting on it. Keep both feet on separate tracks.
Step-by-Step Movement Instructions
- 1Tap the left heel a few inches forward. Keep most of your weight on the standing foot.
- 2Bring the left foot back under you and pause with both feet down.
- 3Tap the same heel diagonally outward, then return it without dragging.
- 4Repeat the two taps with the right heel.
Practice Duration
One forward tap and one diagonal tap on each side. Rest, then repeat if comfortable.
Breathing Cue
Natural breathing. Keep the movement smaller than your balance range.
Supported & Seated Variation (Path A)
Keep your hand on the counter. Seated: slide one heel forward, then slightly outward.
What to Notice During Practice
The standing knee stays soft, and the moving foot returns with control.
Pain, dizziness, or a need to lean heavily into the counter.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 12 are currently being filmed with certified senior practitioners.
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