Basic Practice 1c

If you’ve taken a break after part 1b, review parts 1a and 1b then do this next step.

(See if you can do parts 1a and 1b from memory. Don’t worry if you got something wrong, make a note of where you made the mistake so that you can correct it for next time.)

Triangle Forward Fold

Rather than holding the “triangle forward bending” position, this exercise involves bending forwards and standing back up.

While the eventual goal is to be able to touch the hands to the floor, what is more important in this exercise is:

• Being able to slowly and smoothly bend forwards (take 5 seconds or more to bend forwards) and
• Slowly and smoothly stand back up again (5 seconds or more!)

For this exercise stand with one leg forwards and the other leg back.

Turn the back foot outwards enough that you can keep your back foot flat on the floor.

Keep both knees straight and turn your hips square to the front.

• Bend forwards while keeping both knees straight and both feet flat on the floor.
• If your hands touch the floor, slowly bend the elbows to sink the chest deeper.
• Relax the arms and then stand back up again.

Repeat 5 times or more.

Next, add a twist to the front leg side as you bend forwards.

• Keeping the same leg position as you bend forwards turn the ribcage to the same side as the front leg.
• Reach the bottom hand down and the upper hand up.
• If possible touch the bottom hand to the floor.
• Pause for a moment at the bottom then stand back up, turning to face the front as you do so.

Repeat five times or more.

Squat

The basic squatting exercise that I use is to lower from standing upright to a squat position with thighs horizontal.

Pause, then slowly stand back up.

Another variation is to lower to half way, hold then lower to a full squat. Then lift to the half way position. Then stand.

Start in a standing position with feet hip width and with knees and toes pointing straight ahead

• Reach the hips back and bend the knees.
• Reach the arms forwards and tip the pelvis/ribcage forwards to stay balanced.
• Lower to thighs level and hold.
• Then stand up slowly.
• Repeat.

Next:

• Lower to the half squat position.
• Then lower all the way down and relax.
• Lift back up to the half way position.
• Lower all the way down again.

Repeat 3 or 4 times, then from the final half squat position slowly return to standing.

Forward Bend with a Weight Shift

The next exercise involves balancing on one foot while bent forwards. Bend forwards with feet hip width or shoulder width apart, toes and knees pointing straight ahead.

• Shift your weight to your right foot. Lift your left foot.
• Shift your weight back.
• Press your right forefoot into the floor.
• Lift your hands.
• Pull the left foot forwards rather than letting it reach back.
• Switch sides, repeating 3 times for each side (or repeat on one side 3 times then do the other)