3. RHYTHMICAL SQUATStand with feet hip width apart, outer blades aligned and knees soft. Inhale and raise the arms to the front and above the head. Exhale and allow the body to compress taking tailbone to the floor using the hinges of ankle, knee and hip evenly. Drop down as far as your body will allow while keeping your feet flat on the floor, letting your arms drop forward and down at the same time, hands skimming the surface of the ground as you reach the bottom of the squat. Let your arms follow the natural arc and elastically the body will want to come back up again - allow it. During the upward phase, coordinate the arms to move in time with the body as you now straighten via the same hinges and push evenly through your feet to finish the cycle with arms above head. As the name suggests, the squat is a rhythmical flowing movement. Feel the legs acting like springs.
BENEFITS
BEGINNERS ADVICE
Awakens the whole body. Teaches quality alignment through spine, ankle, knee and hip. Links deep breathing with movement. Strengthens the legs. Relieves stress and tension.
BEGINNERS ADVICE
CHALLENGE
The key is to relax throughout the movement. Your body-mind won't let go if you are tense. Remember to match your breathing with the movement. Breathe in as you come up; breathe out as you lower down.
CHALLENGE
ADJUSTMENTS / WHAT TO LOOK FOR
Repeat questioning the quality of the movement and aiming to improve it on each repetition.
ADJUSTMENTS / WHAT TO LOOK FOR
You can choose to let your spine round out as you reach the bottom, or you can choose to keep your spine long and neutral throughout the movement. In keeping a neutral spine you will notice that you may not descend as far as you can with a rounded/flexed spine. As you warm to the exercise, your body will allow you to relax more and more, creating a more integrated experience. |
VIDEO: Rhythmical Squat
IMAGES: Rhythmical Squat
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