single leg squat progression

Love these preparations and progressions.

on my mind today....

" Sometimes people don’t want to hear the truth because they don’t want their illusions destroyed. "

1. Head, Heart by Maria Kalman
2. Floating. Shirin Neshat with Sussan Deyhim, Logic of the Birds. 2001
3+4. Dewey Nielsen. His videos (and instagram) are full of gems. He's very generous with what he puts out there. Take a look.
5. Friedrich Nietzsche quote.
6. found here.

Joints, technique and tlc

A few things I've found useful and inspiring recently, for students and myself...

This works a treat! It's worth having a good search through Kelly Starrett's archive, he's seriously knowledgeable and passionate about his craft.

Try this the next time you sprint for the bus!

And if you want to be running barefoot then those feet are gunna need some work. I'd recommend taking control of your feet regardless of your plans for them anyway.


SQUAT! It's important.
I have studied with Peter a few times, and what he has to say about yoga really resonates. I highly recommend his book Intelligent Yoga.

(found all over the place via Google serendipity, the magic of twitter, Facebook and other peoples generosity.)

Found here

Ido's Squat Clinic

"My squat clinic routine. Squatting is a primal pattern. Basic and important. This routine concentrates on rehabing squatting related functions.
A complete approach covering various limiting factors." --Ido Portal

The three most prevalent human positions:

1. Lying down
2. Standing
3. Squatting

Do you do the third one?

Some preparation tips to get you started... you-dont-know-squat

GO!

Sequence

Introducing basic movement patterns into everyday life.

1. SQUAT! Anywhere and everywhere. Work towards making this a position to rest in. Practice makes perfect!  

2. Take the stairs...but don't just walk up them find as many different ways to ascend and desend as you can. Two steps at a time, on your hands and knees, sideways, hoping...

3. See how long you can hold your breath underwater in the bath.

4. Hang! From anything. This is a current favorite of mine...

5. Run for the bus, even if you know you will probably miss it.

6. Get of the tube/bus/horse a stop or two early and enjoy the walk. Infact walk as much as you can. This is another favorite of mine, I've discovered all sorts of hidden treasures on my walks round London and it actually doesn't rain that much...

7. Pay attention to the movements you repeat most in your day and work on ways to make them more efficient in your yoga practice.

8. And then use your yoga practice to include the movements that your daily life lacks.

9. Massage your feet.

10. PLAY!!!!

Image by Barnaby Kent

Cossack Dancers

These dudes know how to squat!

Found here

Pose of the week

 

Malasana (Garland Pose)

A re-post...because  this pose is important!
Squatting is a fundamental movement that everyone, regardless of yoga practice and barring injury, needs to get right. We all have the intrinsic physical tools to squat the right way, and, as Mark Sisson so eloquently puts it... "if it weren’t for those pesky creature comforts of civilization (chairs, toilets, heeled shoes, Smith machines) softening us up and messing with our joint mobility, Grandma might be darning you a sweater from the Grok squat pose instead of the rocking chair."

Malasana is, i think, one of the most important stretches for the body and the beauty is it's about letting go and allowing gravity to do the work.

Practice Here's a 'how to' guide. I would advise using blocks or a folded/rolled mat under the heels if they don't comfortably come to the ground. It can also be a nice pose to do in partners to help you with that sense of surrender and spreading weight evenly over the feet.

Sequencing Good poses to prepare include Baddha Konasana, Upavistha Konasana and Virasana. Follow with Uttanasana and Adho Mukha Svanasana.

Benefits Stretches the ankles, lower legs, hips, groins and back torso and can help prevent compression on the tailbone, the sacrum and lower back.

Cautions  Low back or knee injuries.