Post on 11-Sep-2021
FlexibilityTrainingforExtremeCalisthenicStrength
Copyrightcopy2014AlKavadlo
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ThiseditionfirstpublishedinJanuary2014
PrintedinChina
NopartofthisbookmaybereproducedinanyformorbyanymeanswithoutthepriorwrittenconsentofthePublisherexceptingbriefquotesusedinreviews
BookdesignandcoverbyDerekBrighambullwwwdbrighamcombull(763)208-3069bullbigddbrighamcom
PhotographybyJordanPerlson
ModelsJackArnowNorrisBaichanJasmineBrooksAngeloGalaMengHeAlKavadloDannyKavadloRachelKuhnsKeithMcDermottTedMichalekJeffMontfleuryBobRothchildWesSanchezLaurenSisonKimWongAdditionalphotographybyAlKavadloDannyKavadloRachelKuhnsandWesSanchezDISCLAIMERTheauthorandpublisherofthismaterialarenotresponsibleinanymannerwhatsoeverforanyinjurythatmayoccurthroughfollowingtheinstructionscontainedinthismaterialTheactivitiesphysicalandotherwisedescribedhereinforinformationalpurposesonlymaybetoostrenuousordangerousforsomepeopleandthereader(s)shouldconsultaphysicianbeforeengaginginthem
Digitalbook(s)(epubandmobi)producedbyBooknookbiz
ndashTABLEOFCONTENTSndash
ForewordbyElliottHulse
PARTONE-StretchManifesto
StretchingForStrength
TakingYourMedicine
KidStuff
MobilityMatters
BreathisLife
PARTTWO-TheStretches
Preface
Dynamics
StandingStatics
GroundedStatics
PARTTHREE-ProgrammingandSampleRoutines
StandardsofPractice
OnMats
Symmetry
HypotheticalTrainingSplits
SampleRoutinesdownandbackthroughhefont-familyU
Acknowledgements
FOREWORD
ByElliottHulse
verytraditionreligionandsciencerecognizesthatthehumanbeingbalancesbetweentheworldofMatterandanintangibleyetmysteriouslypalpableandsomewhatmeasurableworldofEnergyThebuildingblocksofhumanformwhetheryouscientificallyrefertothemasatomsorpoeticallyrefertothemasdustareimpelledtowardsmovementbyaprimalimpulsewecallbreathWearethemovementofbreaththroughthebody
JustasbeautifulmusicisproducedwhentheskilledmusicianblowsthroughawellcraftedflutesotoodoesmanrsquoslifebecomeabeautifulsongwhenthebreathoftheUniversemovessmoothlyandsoftlythroughhisbodyButunliketheflutewhichholdsitscreatorrsquosformthedurationofitsexistencethehumanbodyisconstantlyinfluxItisalwaysgrowingreactingandrespondingmdashitisasensitiveldquothinkingbodyrdquothatishighlymalleable
FromtheveryfirstslaplaiduponthebabyrsquosbacksidebythedoctorthesoftsupplespiritualconduitwecallldquobodyrdquobeginstakingtheformofthedemandspresseduponitbyitsEarthlyexistenceFromthispointonwardtheonceunobstructedrespiratorywavebeginstoexhibitdefensiveutilitarianandevenneuroticrestrictionscreatedbyandheldontobythemuscularsystem
AccordingtothelateWilhelmReichthereareseveralbandsofmusculartensionthatregularlymanifestthroughoutthecoreofthebodyallofwhichrestrictthecapacitytobreathedeeplyMusclesinthefaceandskullthejawandneckthechestthebellyandfinallythepelvicfloorallcontributetothesubtleflexionandextensionofthephysicalhumancorethathecalledtherespiratorywaveAsapsychoanalystReich
determinedthateachofthesemuscularrestrictionsiscreatedbytheorganismasaphysicaldefenseagainstapsychologicalpainHeassertedthatbyhelpinghispatientsreleasetheirmusculartensionandrestoretheircapacitytobreathedeeplythattheynotonlyfeltbettermentallybutobviouslytheywilllookbetter
AbodyfreefrommusculartensionbreathesdeeplyallowingafullerexpressionofthespiritenergytopassthroughitalsothisbodywillstandtallerandmoveZ8lUbetterthoughproperlyalignedjointsandsoundhumanbiomechanics
InthepastitwastheTaiChiandYogamasterswhounderstoodandbecamepractitionersofbringingaboutthephysicalalignmentwhichallowedfullspiritualorpsychologicalexpressionthoughthehumanformJustliketheinstrumentrepairmanwhomightfixthedamagedormistreatedfluteallowingthemusiciantoonceagainbreatheintotheinstrumentcreatingbeautifulmusicsotoodoesthepractitionerwhobringsphysicalalignmentbackintothehumanformallowhisclienttoonceagainproducebeautifulmusicthoughhislife
AlKavadloisafitnesstrainerwhonotonlyrecognizesthephysicalbenefitofstretchingandbreathingbutalsorecognizeshowworkingwithhisclientsinthiswaychangestheirlivesmdashfromtheinsideoutInStretchingYourBoundariesyoursquollsenseAlrsquosdeepunderstandingandloveforthehumanbody
YouwillexperienceAlrsquosappreciationforpoetryandpracticalityInthisbookAlinvitesyoutotakeadeeperlookattheoftenoverlookedandsometimesdemonizedancientpracticeofstaticstretchingHewrestleswithmanyofthequestionsdogmasandflat-outliesaboutstretchingthathaveplaguedthefitnesspractitionerforatleastthelastdecadeAndfinallyhegivesyouapracticalguidetostaticstretchingthatwillimproveyourmovementperformancebreathingandlife
ThankyouAlforhelpingtobringawarenesstoperhapsthemostimportantaspectofphysicaleducationandfitness
GrowStronger
ldquoYouhaveyourwayIhavemywayAsfortherightwaythecorrectwayandtheonlywayitdoesnotexistȁte+xmlhref=
STRETCHINGFORSTRENGTHldquoChangeisonlypossiblethroughmovementrdquo
-AldousHuxley
fyoulookaroundanycommercialgymyoursquorelikelytoseeawidevarietyofactivitiestakingplacestrengthtrainingaerobicssimulatedbicycleridingpeopledoinggod-knows-whatonavibratingstabilityplatformandofcoursegoodolrsquostretchingMostgymsevenhaveadesignatedstretchareaThoughyousometimesseeserious-mindedfolkintheseroomsthestretchingareainmanyfitnessfacilitiesseemstobeprimarilyforpeoplewhowanttobullshitaroundbeseenatthegymandfeelliketheyaccomplishedsomethingproductive
Forthisreason(aswellasothers)alotofseriousstrengthtrainingenthusiastsarequicktooverlookorevendecryflexibilitytrainingIrsquoveheardseveralprofessionalfitnesstrainersproclaimstretchingtobeawasteoftimeSomeevenarguethatstaticstretchingwillactuallyhinderyourstrengthgainsandathleticperformanceThoughIbelievestretchingisgenerallymorehelpfulthanharmfulthereissometruthtotheseclaimsLetrsquosgetthisoutofthewayquicklysowecanmoveon
FirstoffalackofeffortleadstoalackofresultsIfyoujustsitthereandslumpovertowardyourtoeswithoutanyrealintentionbehindityouprobablywonrsquotdomuchtoaffectchangeinyourhamstringsYoureapwhatyousowStretchingtoincreaseyourrangeofmotionissimpleintheorybutitisnoteasyinpracticeItrequiresconcentrationpatienceandstrength
AdditionallynoteverystretchisappropriateforeveryindividualSomepeoplewillnaturallybetighterinsomeplaceswhileotherswillachieveafullrangeofmotionwithlittleeffortIfyoursquorenottightinagivenareayoumaynotfeelanyneedtostretchthereatallIrsquoveseenahandfulofadults
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
Copyrightcopy2014AlKavadlo
ADragonDoorPublicationsIncproduction
AllrightsunderInternationalandPan-AmericanCopyrightconventions
PublishedintheUnitedStatesbyDragonDoorPublicationsInc5EastCountyRdB3bullLittleCanadaMN55117
Tel(651)487-2180bullFax(651)487-3954
Creditcardorders1-800-899-5111bullEmailsupportdragondoorcombullWebsitewwwdragondoorcom
ThiseditionfirstpublishedinJanuary2014
PrintedinChina
NopartofthisbookmaybereproducedinanyformorbyanymeanswithoutthepriorwrittenconsentofthePublisherexceptingbriefquotesusedinreviews
BookdesignandcoverbyDerekBrighambullwwwdbrighamcombull(763)208-3069bullbigddbrighamcom
PhotographybyJordanPerlson
ModelsJackArnowNorrisBaichanJasmineBrooksAngeloGalaMengHeAlKavadloDannyKavadloRachelKuhnsKeithMcDermottTedMichalekJeffMontfleuryBobRothchildWesSanchezLaurenSisonKimWongAdditionalphotographybyAlKavadloDannyKavadloRachelKuhnsandWesSanchezDISCLAIMERTheauthorandpublisherofthismaterialarenotresponsibleinanymannerwhatsoeverforanyinjurythatmayoccurthroughfollowingtheinstructionscontainedinthismaterialTheactivitiesphysicalandotherwisedescribedhereinforinformationalpurposesonlymaybetoostrenuousordangerousforsomepeopleandthereader(s)shouldconsultaphysicianbeforeengaginginthem
Digitalbook(s)(epubandmobi)producedbyBooknookbiz
ndashTABLEOFCONTENTSndash
ForewordbyElliottHulse
PARTONE-StretchManifesto
StretchingForStrength
TakingYourMedicine
KidStuff
MobilityMatters
BreathisLife
PARTTWO-TheStretches
Preface
Dynamics
StandingStatics
GroundedStatics
PARTTHREE-ProgrammingandSampleRoutines
StandardsofPractice
OnMats
Symmetry
HypotheticalTrainingSplits
SampleRoutinesdownandbackthroughhefont-familyU
Acknowledgements
FOREWORD
ByElliottHulse
verytraditionreligionandsciencerecognizesthatthehumanbeingbalancesbetweentheworldofMatterandanintangibleyetmysteriouslypalpableandsomewhatmeasurableworldofEnergyThebuildingblocksofhumanformwhetheryouscientificallyrefertothemasatomsorpoeticallyrefertothemasdustareimpelledtowardsmovementbyaprimalimpulsewecallbreathWearethemovementofbreaththroughthebody
JustasbeautifulmusicisproducedwhentheskilledmusicianblowsthroughawellcraftedflutesotoodoesmanrsquoslifebecomeabeautifulsongwhenthebreathoftheUniversemovessmoothlyandsoftlythroughhisbodyButunliketheflutewhichholdsitscreatorrsquosformthedurationofitsexistencethehumanbodyisconstantlyinfluxItisalwaysgrowingreactingandrespondingmdashitisasensitiveldquothinkingbodyrdquothatishighlymalleable
FromtheveryfirstslaplaiduponthebabyrsquosbacksidebythedoctorthesoftsupplespiritualconduitwecallldquobodyrdquobeginstakingtheformofthedemandspresseduponitbyitsEarthlyexistenceFromthispointonwardtheonceunobstructedrespiratorywavebeginstoexhibitdefensiveutilitarianandevenneuroticrestrictionscreatedbyandheldontobythemuscularsystem
AccordingtothelateWilhelmReichthereareseveralbandsofmusculartensionthatregularlymanifestthroughoutthecoreofthebodyallofwhichrestrictthecapacitytobreathedeeplyMusclesinthefaceandskullthejawandneckthechestthebellyandfinallythepelvicfloorallcontributetothesubtleflexionandextensionofthephysicalhumancorethathecalledtherespiratorywaveAsapsychoanalystReich
determinedthateachofthesemuscularrestrictionsiscreatedbytheorganismasaphysicaldefenseagainstapsychologicalpainHeassertedthatbyhelpinghispatientsreleasetheirmusculartensionandrestoretheircapacitytobreathedeeplythattheynotonlyfeltbettermentallybutobviouslytheywilllookbetter
AbodyfreefrommusculartensionbreathesdeeplyallowingafullerexpressionofthespiritenergytopassthroughitalsothisbodywillstandtallerandmoveZ8lUbetterthoughproperlyalignedjointsandsoundhumanbiomechanics
InthepastitwastheTaiChiandYogamasterswhounderstoodandbecamepractitionersofbringingaboutthephysicalalignmentwhichallowedfullspiritualorpsychologicalexpressionthoughthehumanformJustliketheinstrumentrepairmanwhomightfixthedamagedormistreatedfluteallowingthemusiciantoonceagainbreatheintotheinstrumentcreatingbeautifulmusicsotoodoesthepractitionerwhobringsphysicalalignmentbackintothehumanformallowhisclienttoonceagainproducebeautifulmusicthoughhislife
AlKavadloisafitnesstrainerwhonotonlyrecognizesthephysicalbenefitofstretchingandbreathingbutalsorecognizeshowworkingwithhisclientsinthiswaychangestheirlivesmdashfromtheinsideoutInStretchingYourBoundariesyoursquollsenseAlrsquosdeepunderstandingandloveforthehumanbody
YouwillexperienceAlrsquosappreciationforpoetryandpracticalityInthisbookAlinvitesyoutotakeadeeperlookattheoftenoverlookedandsometimesdemonizedancientpracticeofstaticstretchingHewrestleswithmanyofthequestionsdogmasandflat-outliesaboutstretchingthathaveplaguedthefitnesspractitionerforatleastthelastdecadeAndfinallyhegivesyouapracticalguidetostaticstretchingthatwillimproveyourmovementperformancebreathingandlife
ThankyouAlforhelpingtobringawarenesstoperhapsthemostimportantaspectofphysicaleducationandfitness
GrowStronger
ldquoYouhaveyourwayIhavemywayAsfortherightwaythecorrectwayandtheonlywayitdoesnotexistȁte+xmlhref=
STRETCHINGFORSTRENGTHldquoChangeisonlypossiblethroughmovementrdquo
-AldousHuxley
fyoulookaroundanycommercialgymyoursquorelikelytoseeawidevarietyofactivitiestakingplacestrengthtrainingaerobicssimulatedbicycleridingpeopledoinggod-knows-whatonavibratingstabilityplatformandofcoursegoodolrsquostretchingMostgymsevenhaveadesignatedstretchareaThoughyousometimesseeserious-mindedfolkintheseroomsthestretchingareainmanyfitnessfacilitiesseemstobeprimarilyforpeoplewhowanttobullshitaroundbeseenatthegymandfeelliketheyaccomplishedsomethingproductive
Forthisreason(aswellasothers)alotofseriousstrengthtrainingenthusiastsarequicktooverlookorevendecryflexibilitytrainingIrsquoveheardseveralprofessionalfitnesstrainersproclaimstretchingtobeawasteoftimeSomeevenarguethatstaticstretchingwillactuallyhinderyourstrengthgainsandathleticperformanceThoughIbelievestretchingisgenerallymorehelpfulthanharmfulthereissometruthtotheseclaimsLetrsquosgetthisoutofthewayquicklysowecanmoveon
FirstoffalackofeffortleadstoalackofresultsIfyoujustsitthereandslumpovertowardyourtoeswithoutanyrealintentionbehindityouprobablywonrsquotdomuchtoaffectchangeinyourhamstringsYoureapwhatyousowStretchingtoincreaseyourrangeofmotionissimpleintheorybutitisnoteasyinpracticeItrequiresconcentrationpatienceandstrength
AdditionallynoteverystretchisappropriateforeveryindividualSomepeoplewillnaturallybetighterinsomeplaceswhileotherswillachieveafullrangeofmotionwithlittleeffortIfyoursquorenottightinagivenareayoumaynotfeelanyneedtostretchthereatallIrsquoveseenahandfulofadults
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
PrintedinChina
NopartofthisbookmaybereproducedinanyformorbyanymeanswithoutthepriorwrittenconsentofthePublisherexceptingbriefquotesusedinreviews
BookdesignandcoverbyDerekBrighambullwwwdbrighamcombull(763)208-3069bullbigddbrighamcom
PhotographybyJordanPerlson
ModelsJackArnowNorrisBaichanJasmineBrooksAngeloGalaMengHeAlKavadloDannyKavadloRachelKuhnsKeithMcDermottTedMichalekJeffMontfleuryBobRothchildWesSanchezLaurenSisonKimWongAdditionalphotographybyAlKavadloDannyKavadloRachelKuhnsandWesSanchezDISCLAIMERTheauthorandpublisherofthismaterialarenotresponsibleinanymannerwhatsoeverforanyinjurythatmayoccurthroughfollowingtheinstructionscontainedinthismaterialTheactivitiesphysicalandotherwisedescribedhereinforinformationalpurposesonlymaybetoostrenuousordangerousforsomepeopleandthereader(s)shouldconsultaphysicianbeforeengaginginthem
Digitalbook(s)(epubandmobi)producedbyBooknookbiz
ndashTABLEOFCONTENTSndash
ForewordbyElliottHulse
PARTONE-StretchManifesto
StretchingForStrength
TakingYourMedicine
KidStuff
MobilityMatters
BreathisLife
PARTTWO-TheStretches
Preface
Dynamics
StandingStatics
GroundedStatics
PARTTHREE-ProgrammingandSampleRoutines
StandardsofPractice
OnMats
Symmetry
HypotheticalTrainingSplits
SampleRoutinesdownandbackthroughhefont-familyU
Acknowledgements
FOREWORD
ByElliottHulse
verytraditionreligionandsciencerecognizesthatthehumanbeingbalancesbetweentheworldofMatterandanintangibleyetmysteriouslypalpableandsomewhatmeasurableworldofEnergyThebuildingblocksofhumanformwhetheryouscientificallyrefertothemasatomsorpoeticallyrefertothemasdustareimpelledtowardsmovementbyaprimalimpulsewecallbreathWearethemovementofbreaththroughthebody
JustasbeautifulmusicisproducedwhentheskilledmusicianblowsthroughawellcraftedflutesotoodoesmanrsquoslifebecomeabeautifulsongwhenthebreathoftheUniversemovessmoothlyandsoftlythroughhisbodyButunliketheflutewhichholdsitscreatorrsquosformthedurationofitsexistencethehumanbodyisconstantlyinfluxItisalwaysgrowingreactingandrespondingmdashitisasensitiveldquothinkingbodyrdquothatishighlymalleable
FromtheveryfirstslaplaiduponthebabyrsquosbacksidebythedoctorthesoftsupplespiritualconduitwecallldquobodyrdquobeginstakingtheformofthedemandspresseduponitbyitsEarthlyexistenceFromthispointonwardtheonceunobstructedrespiratorywavebeginstoexhibitdefensiveutilitarianandevenneuroticrestrictionscreatedbyandheldontobythemuscularsystem
AccordingtothelateWilhelmReichthereareseveralbandsofmusculartensionthatregularlymanifestthroughoutthecoreofthebodyallofwhichrestrictthecapacitytobreathedeeplyMusclesinthefaceandskullthejawandneckthechestthebellyandfinallythepelvicfloorallcontributetothesubtleflexionandextensionofthephysicalhumancorethathecalledtherespiratorywaveAsapsychoanalystReich
determinedthateachofthesemuscularrestrictionsiscreatedbytheorganismasaphysicaldefenseagainstapsychologicalpainHeassertedthatbyhelpinghispatientsreleasetheirmusculartensionandrestoretheircapacitytobreathedeeplythattheynotonlyfeltbettermentallybutobviouslytheywilllookbetter
AbodyfreefrommusculartensionbreathesdeeplyallowingafullerexpressionofthespiritenergytopassthroughitalsothisbodywillstandtallerandmoveZ8lUbetterthoughproperlyalignedjointsandsoundhumanbiomechanics
InthepastitwastheTaiChiandYogamasterswhounderstoodandbecamepractitionersofbringingaboutthephysicalalignmentwhichallowedfullspiritualorpsychologicalexpressionthoughthehumanformJustliketheinstrumentrepairmanwhomightfixthedamagedormistreatedfluteallowingthemusiciantoonceagainbreatheintotheinstrumentcreatingbeautifulmusicsotoodoesthepractitionerwhobringsphysicalalignmentbackintothehumanformallowhisclienttoonceagainproducebeautifulmusicthoughhislife
AlKavadloisafitnesstrainerwhonotonlyrecognizesthephysicalbenefitofstretchingandbreathingbutalsorecognizeshowworkingwithhisclientsinthiswaychangestheirlivesmdashfromtheinsideoutInStretchingYourBoundariesyoursquollsenseAlrsquosdeepunderstandingandloveforthehumanbody
YouwillexperienceAlrsquosappreciationforpoetryandpracticalityInthisbookAlinvitesyoutotakeadeeperlookattheoftenoverlookedandsometimesdemonizedancientpracticeofstaticstretchingHewrestleswithmanyofthequestionsdogmasandflat-outliesaboutstretchingthathaveplaguedthefitnesspractitionerforatleastthelastdecadeAndfinallyhegivesyouapracticalguidetostaticstretchingthatwillimproveyourmovementperformancebreathingandlife
ThankyouAlforhelpingtobringawarenesstoperhapsthemostimportantaspectofphysicaleducationandfitness
GrowStronger
ldquoYouhaveyourwayIhavemywayAsfortherightwaythecorrectwayandtheonlywayitdoesnotexistȁte+xmlhref=
STRETCHINGFORSTRENGTHldquoChangeisonlypossiblethroughmovementrdquo
-AldousHuxley
fyoulookaroundanycommercialgymyoursquorelikelytoseeawidevarietyofactivitiestakingplacestrengthtrainingaerobicssimulatedbicycleridingpeopledoinggod-knows-whatonavibratingstabilityplatformandofcoursegoodolrsquostretchingMostgymsevenhaveadesignatedstretchareaThoughyousometimesseeserious-mindedfolkintheseroomsthestretchingareainmanyfitnessfacilitiesseemstobeprimarilyforpeoplewhowanttobullshitaroundbeseenatthegymandfeelliketheyaccomplishedsomethingproductive
Forthisreason(aswellasothers)alotofseriousstrengthtrainingenthusiastsarequicktooverlookorevendecryflexibilitytrainingIrsquoveheardseveralprofessionalfitnesstrainersproclaimstretchingtobeawasteoftimeSomeevenarguethatstaticstretchingwillactuallyhinderyourstrengthgainsandathleticperformanceThoughIbelievestretchingisgenerallymorehelpfulthanharmfulthereissometruthtotheseclaimsLetrsquosgetthisoutofthewayquicklysowecanmoveon
FirstoffalackofeffortleadstoalackofresultsIfyoujustsitthereandslumpovertowardyourtoeswithoutanyrealintentionbehindityouprobablywonrsquotdomuchtoaffectchangeinyourhamstringsYoureapwhatyousowStretchingtoincreaseyourrangeofmotionissimpleintheorybutitisnoteasyinpracticeItrequiresconcentrationpatienceandstrength
AdditionallynoteverystretchisappropriateforeveryindividualSomepeoplewillnaturallybetighterinsomeplaceswhileotherswillachieveafullrangeofmotionwithlittleeffortIfyoursquorenottightinagivenareayoumaynotfeelanyneedtostretchthereatallIrsquoveseenahandfulofadults
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
PhotographybyJordanPerlson
ModelsJackArnowNorrisBaichanJasmineBrooksAngeloGalaMengHeAlKavadloDannyKavadloRachelKuhnsKeithMcDermottTedMichalekJeffMontfleuryBobRothchildWesSanchezLaurenSisonKimWongAdditionalphotographybyAlKavadloDannyKavadloRachelKuhnsandWesSanchezDISCLAIMERTheauthorandpublisherofthismaterialarenotresponsibleinanymannerwhatsoeverforanyinjurythatmayoccurthroughfollowingtheinstructionscontainedinthismaterialTheactivitiesphysicalandotherwisedescribedhereinforinformationalpurposesonlymaybetoostrenuousordangerousforsomepeopleandthereader(s)shouldconsultaphysicianbeforeengaginginthem
Digitalbook(s)(epubandmobi)producedbyBooknookbiz
ndashTABLEOFCONTENTSndash
ForewordbyElliottHulse
PARTONE-StretchManifesto
StretchingForStrength
TakingYourMedicine
KidStuff
MobilityMatters
BreathisLife
PARTTWO-TheStretches
Preface
Dynamics
StandingStatics
GroundedStatics
PARTTHREE-ProgrammingandSampleRoutines
StandardsofPractice
OnMats
Symmetry
HypotheticalTrainingSplits
SampleRoutinesdownandbackthroughhefont-familyU
Acknowledgements
FOREWORD
ByElliottHulse
verytraditionreligionandsciencerecognizesthatthehumanbeingbalancesbetweentheworldofMatterandanintangibleyetmysteriouslypalpableandsomewhatmeasurableworldofEnergyThebuildingblocksofhumanformwhetheryouscientificallyrefertothemasatomsorpoeticallyrefertothemasdustareimpelledtowardsmovementbyaprimalimpulsewecallbreathWearethemovementofbreaththroughthebody
JustasbeautifulmusicisproducedwhentheskilledmusicianblowsthroughawellcraftedflutesotoodoesmanrsquoslifebecomeabeautifulsongwhenthebreathoftheUniversemovessmoothlyandsoftlythroughhisbodyButunliketheflutewhichholdsitscreatorrsquosformthedurationofitsexistencethehumanbodyisconstantlyinfluxItisalwaysgrowingreactingandrespondingmdashitisasensitiveldquothinkingbodyrdquothatishighlymalleable
FromtheveryfirstslaplaiduponthebabyrsquosbacksidebythedoctorthesoftsupplespiritualconduitwecallldquobodyrdquobeginstakingtheformofthedemandspresseduponitbyitsEarthlyexistenceFromthispointonwardtheonceunobstructedrespiratorywavebeginstoexhibitdefensiveutilitarianandevenneuroticrestrictionscreatedbyandheldontobythemuscularsystem
AccordingtothelateWilhelmReichthereareseveralbandsofmusculartensionthatregularlymanifestthroughoutthecoreofthebodyallofwhichrestrictthecapacitytobreathedeeplyMusclesinthefaceandskullthejawandneckthechestthebellyandfinallythepelvicfloorallcontributetothesubtleflexionandextensionofthephysicalhumancorethathecalledtherespiratorywaveAsapsychoanalystReich
determinedthateachofthesemuscularrestrictionsiscreatedbytheorganismasaphysicaldefenseagainstapsychologicalpainHeassertedthatbyhelpinghispatientsreleasetheirmusculartensionandrestoretheircapacitytobreathedeeplythattheynotonlyfeltbettermentallybutobviouslytheywilllookbetter
AbodyfreefrommusculartensionbreathesdeeplyallowingafullerexpressionofthespiritenergytopassthroughitalsothisbodywillstandtallerandmoveZ8lUbetterthoughproperlyalignedjointsandsoundhumanbiomechanics
InthepastitwastheTaiChiandYogamasterswhounderstoodandbecamepractitionersofbringingaboutthephysicalalignmentwhichallowedfullspiritualorpsychologicalexpressionthoughthehumanformJustliketheinstrumentrepairmanwhomightfixthedamagedormistreatedfluteallowingthemusiciantoonceagainbreatheintotheinstrumentcreatingbeautifulmusicsotoodoesthepractitionerwhobringsphysicalalignmentbackintothehumanformallowhisclienttoonceagainproducebeautifulmusicthoughhislife
AlKavadloisafitnesstrainerwhonotonlyrecognizesthephysicalbenefitofstretchingandbreathingbutalsorecognizeshowworkingwithhisclientsinthiswaychangestheirlivesmdashfromtheinsideoutInStretchingYourBoundariesyoursquollsenseAlrsquosdeepunderstandingandloveforthehumanbody
YouwillexperienceAlrsquosappreciationforpoetryandpracticalityInthisbookAlinvitesyoutotakeadeeperlookattheoftenoverlookedandsometimesdemonizedancientpracticeofstaticstretchingHewrestleswithmanyofthequestionsdogmasandflat-outliesaboutstretchingthathaveplaguedthefitnesspractitionerforatleastthelastdecadeAndfinallyhegivesyouapracticalguidetostaticstretchingthatwillimproveyourmovementperformancebreathingandlife
ThankyouAlforhelpingtobringawarenesstoperhapsthemostimportantaspectofphysicaleducationandfitness
GrowStronger
ldquoYouhaveyourwayIhavemywayAsfortherightwaythecorrectwayandtheonlywayitdoesnotexistȁte+xmlhref=
STRETCHINGFORSTRENGTHldquoChangeisonlypossiblethroughmovementrdquo
-AldousHuxley
fyoulookaroundanycommercialgymyoursquorelikelytoseeawidevarietyofactivitiestakingplacestrengthtrainingaerobicssimulatedbicycleridingpeopledoinggod-knows-whatonavibratingstabilityplatformandofcoursegoodolrsquostretchingMostgymsevenhaveadesignatedstretchareaThoughyousometimesseeserious-mindedfolkintheseroomsthestretchingareainmanyfitnessfacilitiesseemstobeprimarilyforpeoplewhowanttobullshitaroundbeseenatthegymandfeelliketheyaccomplishedsomethingproductive
Forthisreason(aswellasothers)alotofseriousstrengthtrainingenthusiastsarequicktooverlookorevendecryflexibilitytrainingIrsquoveheardseveralprofessionalfitnesstrainersproclaimstretchingtobeawasteoftimeSomeevenarguethatstaticstretchingwillactuallyhinderyourstrengthgainsandathleticperformanceThoughIbelievestretchingisgenerallymorehelpfulthanharmfulthereissometruthtotheseclaimsLetrsquosgetthisoutofthewayquicklysowecanmoveon
FirstoffalackofeffortleadstoalackofresultsIfyoujustsitthereandslumpovertowardyourtoeswithoutanyrealintentionbehindityouprobablywonrsquotdomuchtoaffectchangeinyourhamstringsYoureapwhatyousowStretchingtoincreaseyourrangeofmotionissimpleintheorybutitisnoteasyinpracticeItrequiresconcentrationpatienceandstrength
AdditionallynoteverystretchisappropriateforeveryindividualSomepeoplewillnaturallybetighterinsomeplaceswhileotherswillachieveafullrangeofmotionwithlittleeffortIfyoursquorenottightinagivenareayoumaynotfeelanyneedtostretchthereatallIrsquoveseenahandfulofadults
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
ndashTABLEOFCONTENTSndash
ForewordbyElliottHulse
PARTONE-StretchManifesto
StretchingForStrength
TakingYourMedicine
KidStuff
MobilityMatters
BreathisLife
PARTTWO-TheStretches
Preface
Dynamics
StandingStatics
GroundedStatics
PARTTHREE-ProgrammingandSampleRoutines
StandardsofPractice
OnMats
Symmetry
HypotheticalTrainingSplits
SampleRoutinesdownandbackthroughhefont-familyU
Acknowledgements
FOREWORD
ByElliottHulse
verytraditionreligionandsciencerecognizesthatthehumanbeingbalancesbetweentheworldofMatterandanintangibleyetmysteriouslypalpableandsomewhatmeasurableworldofEnergyThebuildingblocksofhumanformwhetheryouscientificallyrefertothemasatomsorpoeticallyrefertothemasdustareimpelledtowardsmovementbyaprimalimpulsewecallbreathWearethemovementofbreaththroughthebody
JustasbeautifulmusicisproducedwhentheskilledmusicianblowsthroughawellcraftedflutesotoodoesmanrsquoslifebecomeabeautifulsongwhenthebreathoftheUniversemovessmoothlyandsoftlythroughhisbodyButunliketheflutewhichholdsitscreatorrsquosformthedurationofitsexistencethehumanbodyisconstantlyinfluxItisalwaysgrowingreactingandrespondingmdashitisasensitiveldquothinkingbodyrdquothatishighlymalleable
FromtheveryfirstslaplaiduponthebabyrsquosbacksidebythedoctorthesoftsupplespiritualconduitwecallldquobodyrdquobeginstakingtheformofthedemandspresseduponitbyitsEarthlyexistenceFromthispointonwardtheonceunobstructedrespiratorywavebeginstoexhibitdefensiveutilitarianandevenneuroticrestrictionscreatedbyandheldontobythemuscularsystem
AccordingtothelateWilhelmReichthereareseveralbandsofmusculartensionthatregularlymanifestthroughoutthecoreofthebodyallofwhichrestrictthecapacitytobreathedeeplyMusclesinthefaceandskullthejawandneckthechestthebellyandfinallythepelvicfloorallcontributetothesubtleflexionandextensionofthephysicalhumancorethathecalledtherespiratorywaveAsapsychoanalystReich
determinedthateachofthesemuscularrestrictionsiscreatedbytheorganismasaphysicaldefenseagainstapsychologicalpainHeassertedthatbyhelpinghispatientsreleasetheirmusculartensionandrestoretheircapacitytobreathedeeplythattheynotonlyfeltbettermentallybutobviouslytheywilllookbetter
AbodyfreefrommusculartensionbreathesdeeplyallowingafullerexpressionofthespiritenergytopassthroughitalsothisbodywillstandtallerandmoveZ8lUbetterthoughproperlyalignedjointsandsoundhumanbiomechanics
InthepastitwastheTaiChiandYogamasterswhounderstoodandbecamepractitionersofbringingaboutthephysicalalignmentwhichallowedfullspiritualorpsychologicalexpressionthoughthehumanformJustliketheinstrumentrepairmanwhomightfixthedamagedormistreatedfluteallowingthemusiciantoonceagainbreatheintotheinstrumentcreatingbeautifulmusicsotoodoesthepractitionerwhobringsphysicalalignmentbackintothehumanformallowhisclienttoonceagainproducebeautifulmusicthoughhislife
AlKavadloisafitnesstrainerwhonotonlyrecognizesthephysicalbenefitofstretchingandbreathingbutalsorecognizeshowworkingwithhisclientsinthiswaychangestheirlivesmdashfromtheinsideoutInStretchingYourBoundariesyoursquollsenseAlrsquosdeepunderstandingandloveforthehumanbody
YouwillexperienceAlrsquosappreciationforpoetryandpracticalityInthisbookAlinvitesyoutotakeadeeperlookattheoftenoverlookedandsometimesdemonizedancientpracticeofstaticstretchingHewrestleswithmanyofthequestionsdogmasandflat-outliesaboutstretchingthathaveplaguedthefitnesspractitionerforatleastthelastdecadeAndfinallyhegivesyouapracticalguidetostaticstretchingthatwillimproveyourmovementperformancebreathingandlife
ThankyouAlforhelpingtobringawarenesstoperhapsthemostimportantaspectofphysicaleducationandfitness
GrowStronger
ldquoYouhaveyourwayIhavemywayAsfortherightwaythecorrectwayandtheonlywayitdoesnotexistȁte+xmlhref=
STRETCHINGFORSTRENGTHldquoChangeisonlypossiblethroughmovementrdquo
-AldousHuxley
fyoulookaroundanycommercialgymyoursquorelikelytoseeawidevarietyofactivitiestakingplacestrengthtrainingaerobicssimulatedbicycleridingpeopledoinggod-knows-whatonavibratingstabilityplatformandofcoursegoodolrsquostretchingMostgymsevenhaveadesignatedstretchareaThoughyousometimesseeserious-mindedfolkintheseroomsthestretchingareainmanyfitnessfacilitiesseemstobeprimarilyforpeoplewhowanttobullshitaroundbeseenatthegymandfeelliketheyaccomplishedsomethingproductive
Forthisreason(aswellasothers)alotofseriousstrengthtrainingenthusiastsarequicktooverlookorevendecryflexibilitytrainingIrsquoveheardseveralprofessionalfitnesstrainersproclaimstretchingtobeawasteoftimeSomeevenarguethatstaticstretchingwillactuallyhinderyourstrengthgainsandathleticperformanceThoughIbelievestretchingisgenerallymorehelpfulthanharmfulthereissometruthtotheseclaimsLetrsquosgetthisoutofthewayquicklysowecanmoveon
FirstoffalackofeffortleadstoalackofresultsIfyoujustsitthereandslumpovertowardyourtoeswithoutanyrealintentionbehindityouprobablywonrsquotdomuchtoaffectchangeinyourhamstringsYoureapwhatyousowStretchingtoincreaseyourrangeofmotionissimpleintheorybutitisnoteasyinpracticeItrequiresconcentrationpatienceandstrength
AdditionallynoteverystretchisappropriateforeveryindividualSomepeoplewillnaturallybetighterinsomeplaceswhileotherswillachieveafullrangeofmotionwithlittleeffortIfyoursquorenottightinagivenareayoumaynotfeelanyneedtostretchthereatallIrsquoveseenahandfulofadults
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
FOREWORD
ByElliottHulse
verytraditionreligionandsciencerecognizesthatthehumanbeingbalancesbetweentheworldofMatterandanintangibleyetmysteriouslypalpableandsomewhatmeasurableworldofEnergyThebuildingblocksofhumanformwhetheryouscientificallyrefertothemasatomsorpoeticallyrefertothemasdustareimpelledtowardsmovementbyaprimalimpulsewecallbreathWearethemovementofbreaththroughthebody
JustasbeautifulmusicisproducedwhentheskilledmusicianblowsthroughawellcraftedflutesotoodoesmanrsquoslifebecomeabeautifulsongwhenthebreathoftheUniversemovessmoothlyandsoftlythroughhisbodyButunliketheflutewhichholdsitscreatorrsquosformthedurationofitsexistencethehumanbodyisconstantlyinfluxItisalwaysgrowingreactingandrespondingmdashitisasensitiveldquothinkingbodyrdquothatishighlymalleable
FromtheveryfirstslaplaiduponthebabyrsquosbacksidebythedoctorthesoftsupplespiritualconduitwecallldquobodyrdquobeginstakingtheformofthedemandspresseduponitbyitsEarthlyexistenceFromthispointonwardtheonceunobstructedrespiratorywavebeginstoexhibitdefensiveutilitarianandevenneuroticrestrictionscreatedbyandheldontobythemuscularsystem
AccordingtothelateWilhelmReichthereareseveralbandsofmusculartensionthatregularlymanifestthroughoutthecoreofthebodyallofwhichrestrictthecapacitytobreathedeeplyMusclesinthefaceandskullthejawandneckthechestthebellyandfinallythepelvicfloorallcontributetothesubtleflexionandextensionofthephysicalhumancorethathecalledtherespiratorywaveAsapsychoanalystReich
determinedthateachofthesemuscularrestrictionsiscreatedbytheorganismasaphysicaldefenseagainstapsychologicalpainHeassertedthatbyhelpinghispatientsreleasetheirmusculartensionandrestoretheircapacitytobreathedeeplythattheynotonlyfeltbettermentallybutobviouslytheywilllookbetter
AbodyfreefrommusculartensionbreathesdeeplyallowingafullerexpressionofthespiritenergytopassthroughitalsothisbodywillstandtallerandmoveZ8lUbetterthoughproperlyalignedjointsandsoundhumanbiomechanics
InthepastitwastheTaiChiandYogamasterswhounderstoodandbecamepractitionersofbringingaboutthephysicalalignmentwhichallowedfullspiritualorpsychologicalexpressionthoughthehumanformJustliketheinstrumentrepairmanwhomightfixthedamagedormistreatedfluteallowingthemusiciantoonceagainbreatheintotheinstrumentcreatingbeautifulmusicsotoodoesthepractitionerwhobringsphysicalalignmentbackintothehumanformallowhisclienttoonceagainproducebeautifulmusicthoughhislife
AlKavadloisafitnesstrainerwhonotonlyrecognizesthephysicalbenefitofstretchingandbreathingbutalsorecognizeshowworkingwithhisclientsinthiswaychangestheirlivesmdashfromtheinsideoutInStretchingYourBoundariesyoursquollsenseAlrsquosdeepunderstandingandloveforthehumanbody
YouwillexperienceAlrsquosappreciationforpoetryandpracticalityInthisbookAlinvitesyoutotakeadeeperlookattheoftenoverlookedandsometimesdemonizedancientpracticeofstaticstretchingHewrestleswithmanyofthequestionsdogmasandflat-outliesaboutstretchingthathaveplaguedthefitnesspractitionerforatleastthelastdecadeAndfinallyhegivesyouapracticalguidetostaticstretchingthatwillimproveyourmovementperformancebreathingandlife
ThankyouAlforhelpingtobringawarenesstoperhapsthemostimportantaspectofphysicaleducationandfitness
GrowStronger
ldquoYouhaveyourwayIhavemywayAsfortherightwaythecorrectwayandtheonlywayitdoesnotexistȁte+xmlhref=
STRETCHINGFORSTRENGTHldquoChangeisonlypossiblethroughmovementrdquo
-AldousHuxley
fyoulookaroundanycommercialgymyoursquorelikelytoseeawidevarietyofactivitiestakingplacestrengthtrainingaerobicssimulatedbicycleridingpeopledoinggod-knows-whatonavibratingstabilityplatformandofcoursegoodolrsquostretchingMostgymsevenhaveadesignatedstretchareaThoughyousometimesseeserious-mindedfolkintheseroomsthestretchingareainmanyfitnessfacilitiesseemstobeprimarilyforpeoplewhowanttobullshitaroundbeseenatthegymandfeelliketheyaccomplishedsomethingproductive
Forthisreason(aswellasothers)alotofseriousstrengthtrainingenthusiastsarequicktooverlookorevendecryflexibilitytrainingIrsquoveheardseveralprofessionalfitnesstrainersproclaimstretchingtobeawasteoftimeSomeevenarguethatstaticstretchingwillactuallyhinderyourstrengthgainsandathleticperformanceThoughIbelievestretchingisgenerallymorehelpfulthanharmfulthereissometruthtotheseclaimsLetrsquosgetthisoutofthewayquicklysowecanmoveon
FirstoffalackofeffortleadstoalackofresultsIfyoujustsitthereandslumpovertowardyourtoeswithoutanyrealintentionbehindityouprobablywonrsquotdomuchtoaffectchangeinyourhamstringsYoureapwhatyousowStretchingtoincreaseyourrangeofmotionissimpleintheorybutitisnoteasyinpracticeItrequiresconcentrationpatienceandstrength
AdditionallynoteverystretchisappropriateforeveryindividualSomepeoplewillnaturallybetighterinsomeplaceswhileotherswillachieveafullrangeofmotionwithlittleeffortIfyoursquorenottightinagivenareayoumaynotfeelanyneedtostretchthereatallIrsquoveseenahandfulofadults
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
determinedthateachofthesemuscularrestrictionsiscreatedbytheorganismasaphysicaldefenseagainstapsychologicalpainHeassertedthatbyhelpinghispatientsreleasetheirmusculartensionandrestoretheircapacitytobreathedeeplythattheynotonlyfeltbettermentallybutobviouslytheywilllookbetter
AbodyfreefrommusculartensionbreathesdeeplyallowingafullerexpressionofthespiritenergytopassthroughitalsothisbodywillstandtallerandmoveZ8lUbetterthoughproperlyalignedjointsandsoundhumanbiomechanics
InthepastitwastheTaiChiandYogamasterswhounderstoodandbecamepractitionersofbringingaboutthephysicalalignmentwhichallowedfullspiritualorpsychologicalexpressionthoughthehumanformJustliketheinstrumentrepairmanwhomightfixthedamagedormistreatedfluteallowingthemusiciantoonceagainbreatheintotheinstrumentcreatingbeautifulmusicsotoodoesthepractitionerwhobringsphysicalalignmentbackintothehumanformallowhisclienttoonceagainproducebeautifulmusicthoughhislife
AlKavadloisafitnesstrainerwhonotonlyrecognizesthephysicalbenefitofstretchingandbreathingbutalsorecognizeshowworkingwithhisclientsinthiswaychangestheirlivesmdashfromtheinsideoutInStretchingYourBoundariesyoursquollsenseAlrsquosdeepunderstandingandloveforthehumanbody
YouwillexperienceAlrsquosappreciationforpoetryandpracticalityInthisbookAlinvitesyoutotakeadeeperlookattheoftenoverlookedandsometimesdemonizedancientpracticeofstaticstretchingHewrestleswithmanyofthequestionsdogmasandflat-outliesaboutstretchingthathaveplaguedthefitnesspractitionerforatleastthelastdecadeAndfinallyhegivesyouapracticalguidetostaticstretchingthatwillimproveyourmovementperformancebreathingandlife
ThankyouAlforhelpingtobringawarenesstoperhapsthemostimportantaspectofphysicaleducationandfitness
GrowStronger
ldquoYouhaveyourwayIhavemywayAsfortherightwaythecorrectwayandtheonlywayitdoesnotexistȁte+xmlhref=
STRETCHINGFORSTRENGTHldquoChangeisonlypossiblethroughmovementrdquo
-AldousHuxley
fyoulookaroundanycommercialgymyoursquorelikelytoseeawidevarietyofactivitiestakingplacestrengthtrainingaerobicssimulatedbicycleridingpeopledoinggod-knows-whatonavibratingstabilityplatformandofcoursegoodolrsquostretchingMostgymsevenhaveadesignatedstretchareaThoughyousometimesseeserious-mindedfolkintheseroomsthestretchingareainmanyfitnessfacilitiesseemstobeprimarilyforpeoplewhowanttobullshitaroundbeseenatthegymandfeelliketheyaccomplishedsomethingproductive
Forthisreason(aswellasothers)alotofseriousstrengthtrainingenthusiastsarequicktooverlookorevendecryflexibilitytrainingIrsquoveheardseveralprofessionalfitnesstrainersproclaimstretchingtobeawasteoftimeSomeevenarguethatstaticstretchingwillactuallyhinderyourstrengthgainsandathleticperformanceThoughIbelievestretchingisgenerallymorehelpfulthanharmfulthereissometruthtotheseclaimsLetrsquosgetthisoutofthewayquicklysowecanmoveon
FirstoffalackofeffortleadstoalackofresultsIfyoujustsitthereandslumpovertowardyourtoeswithoutanyrealintentionbehindityouprobablywonrsquotdomuchtoaffectchangeinyourhamstringsYoureapwhatyousowStretchingtoincreaseyourrangeofmotionissimpleintheorybutitisnoteasyinpracticeItrequiresconcentrationpatienceandstrength
AdditionallynoteverystretchisappropriateforeveryindividualSomepeoplewillnaturallybetighterinsomeplaceswhileotherswillachieveafullrangeofmotionwithlittleeffortIfyoursquorenottightinagivenareayoumaynotfeelanyneedtostretchthereatallIrsquoveseenahandfulofadults
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
AlKavadloisafitnesstrainerwhonotonlyrecognizesthephysicalbenefitofstretchingandbreathingbutalsorecognizeshowworkingwithhisclientsinthiswaychangestheirlivesmdashfromtheinsideoutInStretchingYourBoundariesyoursquollsenseAlrsquosdeepunderstandingandloveforthehumanbody
YouwillexperienceAlrsquosappreciationforpoetryandpracticalityInthisbookAlinvitesyoutotakeadeeperlookattheoftenoverlookedandsometimesdemonizedancientpracticeofstaticstretchingHewrestleswithmanyofthequestionsdogmasandflat-outliesaboutstretchingthathaveplaguedthefitnesspractitionerforatleastthelastdecadeAndfinallyhegivesyouapracticalguidetostaticstretchingthatwillimproveyourmovementperformancebreathingandlife
ThankyouAlforhelpingtobringawarenesstoperhapsthemostimportantaspectofphysicaleducationandfitness
GrowStronger
ldquoYouhaveyourwayIhavemywayAsfortherightwaythecorrectwayandtheonlywayitdoesnotexistȁte+xmlhref=
STRETCHINGFORSTRENGTHldquoChangeisonlypossiblethroughmovementrdquo
-AldousHuxley
fyoulookaroundanycommercialgymyoursquorelikelytoseeawidevarietyofactivitiestakingplacestrengthtrainingaerobicssimulatedbicycleridingpeopledoinggod-knows-whatonavibratingstabilityplatformandofcoursegoodolrsquostretchingMostgymsevenhaveadesignatedstretchareaThoughyousometimesseeserious-mindedfolkintheseroomsthestretchingareainmanyfitnessfacilitiesseemstobeprimarilyforpeoplewhowanttobullshitaroundbeseenatthegymandfeelliketheyaccomplishedsomethingproductive
Forthisreason(aswellasothers)alotofseriousstrengthtrainingenthusiastsarequicktooverlookorevendecryflexibilitytrainingIrsquoveheardseveralprofessionalfitnesstrainersproclaimstretchingtobeawasteoftimeSomeevenarguethatstaticstretchingwillactuallyhinderyourstrengthgainsandathleticperformanceThoughIbelievestretchingisgenerallymorehelpfulthanharmfulthereissometruthtotheseclaimsLetrsquosgetthisoutofthewayquicklysowecanmoveon
FirstoffalackofeffortleadstoalackofresultsIfyoujustsitthereandslumpovertowardyourtoeswithoutanyrealintentionbehindityouprobablywonrsquotdomuchtoaffectchangeinyourhamstringsYoureapwhatyousowStretchingtoincreaseyourrangeofmotionissimpleintheorybutitisnoteasyinpracticeItrequiresconcentrationpatienceandstrength
AdditionallynoteverystretchisappropriateforeveryindividualSomepeoplewillnaturallybetighterinsomeplaceswhileotherswillachieveafullrangeofmotionwithlittleeffortIfyoursquorenottightinagivenareayoumaynotfeelanyneedtostretchthereatallIrsquoveseenahandfulofadults
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
ldquoYouhaveyourwayIhavemywayAsfortherightwaythecorrectwayandtheonlywayitdoesnotexistȁte+xmlhref=
STRETCHINGFORSTRENGTHldquoChangeisonlypossiblethroughmovementrdquo
-AldousHuxley
fyoulookaroundanycommercialgymyoursquorelikelytoseeawidevarietyofactivitiestakingplacestrengthtrainingaerobicssimulatedbicycleridingpeopledoinggod-knows-whatonavibratingstabilityplatformandofcoursegoodolrsquostretchingMostgymsevenhaveadesignatedstretchareaThoughyousometimesseeserious-mindedfolkintheseroomsthestretchingareainmanyfitnessfacilitiesseemstobeprimarilyforpeoplewhowanttobullshitaroundbeseenatthegymandfeelliketheyaccomplishedsomethingproductive
Forthisreason(aswellasothers)alotofseriousstrengthtrainingenthusiastsarequicktooverlookorevendecryflexibilitytrainingIrsquoveheardseveralprofessionalfitnesstrainersproclaimstretchingtobeawasteoftimeSomeevenarguethatstaticstretchingwillactuallyhinderyourstrengthgainsandathleticperformanceThoughIbelievestretchingisgenerallymorehelpfulthanharmfulthereissometruthtotheseclaimsLetrsquosgetthisoutofthewayquicklysowecanmoveon
FirstoffalackofeffortleadstoalackofresultsIfyoujustsitthereandslumpovertowardyourtoeswithoutanyrealintentionbehindityouprobablywonrsquotdomuchtoaffectchangeinyourhamstringsYoureapwhatyousowStretchingtoincreaseyourrangeofmotionissimpleintheorybutitisnoteasyinpracticeItrequiresconcentrationpatienceandstrength
AdditionallynoteverystretchisappropriateforeveryindividualSomepeoplewillnaturallybetighterinsomeplaceswhileotherswillachieveafullrangeofmotionwithlittleeffortIfyoursquorenottightinagivenareayoumaynotfeelanyneedtostretchthereatallIrsquoveseenahandfulofadults
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
STRETCHINGFORSTRENGTHldquoChangeisonlypossiblethroughmovementrdquo
-AldousHuxley
fyoulookaroundanycommercialgymyoursquorelikelytoseeawidevarietyofactivitiestakingplacestrengthtrainingaerobicssimulatedbicycleridingpeopledoinggod-knows-whatonavibratingstabilityplatformandofcoursegoodolrsquostretchingMostgymsevenhaveadesignatedstretchareaThoughyousometimesseeserious-mindedfolkintheseroomsthestretchingareainmanyfitnessfacilitiesseemstobeprimarilyforpeoplewhowanttobullshitaroundbeseenatthegymandfeelliketheyaccomplishedsomethingproductive
Forthisreason(aswellasothers)alotofseriousstrengthtrainingenthusiastsarequicktooverlookorevendecryflexibilitytrainingIrsquoveheardseveralprofessionalfitnesstrainersproclaimstretchingtobeawasteoftimeSomeevenarguethatstaticstretchingwillactuallyhinderyourstrengthgainsandathleticperformanceThoughIbelievestretchingisgenerallymorehelpfulthanharmfulthereissometruthtotheseclaimsLetrsquosgetthisoutofthewayquicklysowecanmoveon
FirstoffalackofeffortleadstoalackofresultsIfyoujustsitthereandslumpovertowardyourtoeswithoutanyrealintentionbehindityouprobablywonrsquotdomuchtoaffectchangeinyourhamstringsYoureapwhatyousowStretchingtoincreaseyourrangeofmotionissimpleintheorybutitisnoteasyinpracticeItrequiresconcentrationpatienceandstrength
AdditionallynoteverystretchisappropriateforeveryindividualSomepeoplewillnaturallybetighterinsomeplaceswhileotherswillachieveafullrangeofmotionwithlittleeffortIfyoursquorenottightinagivenareayoumaynotfeelanyneedtostretchthereatallIrsquoveseenahandfulofadults
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
whocancomfortablygetintoafullbutterflystretchorlotusposewithoutreallyworkingonitThoughthesesamefolksaresometimestightintheirupperbackorhamstringshipopenersareprobablynotnecessaryforthem
Thismandoesnotappeartobeworkingveryhard
FurthermoreundercertaincircumstancesspecificstretchesmaybecontraindicatedorharmfulforcertainindividualsForexampleapersonwithalower-backinjurymayexacerbatethatsituationiftheyengageinexcessivehamstringstretchingwhileanotherwithafrozenshouldermayhavetroublewithmovesthatrequireplacingthearmsoverheadFolksinthesesituationsmayhavetoprogressveryslowlyormodifysomeoftheposestobettersuittheirindividualneedsAsIoftenremindmyclientsyoursquovegottolistentoyourbodyadequaterangeofmotionrclGSS
EverythinghasitstimeandplaceItrsquosusuallyabadideatoeatrightbeforeswimmingbuteatingisgenerallyprettyimportantAlongthosesamelinesprolongedstaticstretchingimmediatelypriortointensedynamicmovementcanbearecipeforinjuryForexampleperformingtenminutesofstatichamstringstretchesrightbeforeasetofplyometric
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
jumpsquatsmayrelaxyourlegstoomuchtemporarilyreducingtheirabilitytoexplosivelycontractWhenyousuddenlygointothatjumpyoumaypullamuscleorlandpoorlyForthisreasonintenseflexibilitytrainingisusuallybestperformedafterastrengthworkoutoronaseparatedayentirelyHoweverabriefdynamicstretchsequencecanserveasanicewarm-uppriortoyourstrengthwork(seePartThreeforspecificroutines)
AlsoconsiderthespecificneedsoftheindividualgymnastsdancersandmartialartistsrequiregreaterrangeofmotionthantheaveragepersonsimplylookingforgeneralfitnessAlthoughtheremaybenoapparentreasontotrainforhypermobilityifyouarenotinoneofthesespecializedgroupsyoumightfindenjoymentinitAnysortofdisciplinedpracticeofferstheopportunityforpersonaldevelopmentHowevertherangeofmotionrequiredforhealthyday-to-daylivingisfarlessthanwhatisrequisiteforanyoftheaforementioneddisciplinesThestretchesandroutinesinthisbookweredesignedfortotalbodymobilityasitappliestocalisthenicstraining-notcontortionism
Theseareexamplesofhypermobility
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
AsfortheclaimthatmobilitytrainingisdetrimentaltoyourstrengthgainsthiscanbetrueAfterallthereisonlysomuchtrainingthebodycanhandleatonceFocusingsimultaneouslyonmultiplechallengingyetunrelatedendeavorsmakesitdifficulttoimproveatanyofthemItcanalsoleadtoburnoutbutthisdoesnrsquotmeanstretchingisbadfortheaveragepersonlookingforoverallcalisthenicfitnessSometimesyouhavetogiveupsomethingtogetsomethingelseYoucanhaveanythingyouwantbutyoucanrsquothaveeverythingyouwantIfyoursquoveprioritizedstrengthtrainingtoomuchorfortoolongitmightbemostbeneficialtodevoteafewweeksormonthsofyourtrainingtowardimprovingyourmobilitywhileshiftingyourstrengthtrainingintomaintenancemode
AdditionallyitrsquospossiblethatalackofmobilitymaybeholdingyoubackfromreachingyourpotentialWithoutafullrangeofmotionfundamentalexerciseslikesquatsbridgesandevenpush-upscanrsquotbefullyutilizedInthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
Inthelongrunfocusingonmobilitymayultimatelyimproveyourstrength
Ifyoursquoreanelite-levelsprinterhowevertrainingtodoafullsplitprobablyisnrsquotgoingtobethebestthingforyouAssumingyoursquovegotadequaterangeofmotioninyourhipscalvesandhamstringsyourtimewouldlikelybebetterspentspecificallypracticingtowardincreasingyourstrengthandspeedFortherestofusstretchingourhipsgroinandhamstringsismogtCommonMistakesMovingtoofasttoosoonbent
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
elbowstesunstlikelygoingtohelpusmorethanharmus
GeneticsplayanundeniableroleineverythingincludingflexibilitypotentialSomepeoplereallydonrsquotneedtostretchmuchatallbuttheyaretheoutliersLetrsquosbeveryclearhoweveryourgeneticsdonrsquotgiveyouanexcusetobeinflexibleWhilethespectrumofmobilityisquitelargeweallhavethepotentialtoachieveafullhealthyrangeofmotioninallofourjoints
ThoughafewfolksmaynaturallybetightthecauseofmostpeoplesrsquostiffnessissimplyyearsofneglectYourbodyadaptstoyouractions(orinactions)IfyoumoveoftenyouwillgetgoodatmovingbutifyoursquovespentmostofyourlifesittinginachairchancesareyourhipshamstringsshouldersandupperbackhavetightenedupasaresultIttakesalongtimeforthistohappenanditcantakejustaslongtoundoWhileyoumightgainsomeimmediatebenefitsbyimplementingthetechniquesinthisbookdonrsquotexpecttomagicallyimproveyourrangeofmotionwithfiveminutesofstretchingtwiceaweekifyoursquovespentthelasttwoorthreedecadessittingfortwelvehoursadayYoumayneedtogiveextratimeandattentiontocertainareasaswellasmakingapointtoavoidactivitiesthatexacerbatethesituation
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
ThepracticeitselfshouldbethemostvaluablepartofyourtrainingDonotgettooattachedtotheideaofachievinganyspecificgoalProgressisfunandencouragingbutthosefeelingsofexcitementarefleetingNomatterhowfarwecomeinourtrainingtherearealwaysnewskillsandposestoworktowardorrefineKeepingahumblejoyousattitudeaboutyourtrainingisthehealthiestwaytoachievelong-termgrowthAggressivegoal-settingcanactuallydomoretohurtyourpracticethanhelpitPursuingagoaltoohardmaycauseyoutomakeshort-sighteddecisionsinthemomentThiscanleadtoinjuriesorothersetbacks
WhathappenswhenyouachieveagoalanywayYourmindimmediatelycreatesanotherGoalsarethereforemostvaluableoncewerealizethefutilityinthemOfcoursehavinganobjectiveinmindcanfuelyourfocusandmotivationjustdonrsquotgetcarriedawayDowhatisappropriateandrealisticforyouandyourbodyThoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
Thoughhumanpotentialexceedsmostpeoplersquosexpectationsstretchingyourboundariestakestimeandpatience
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
TheexercisesandworkoutsthatyouwillfindinthisbookfocusprimarilyonflexibilityandmobilitythoughmanyofthembearanundeniablestrengthcomponentaswellThemoreyoutrainwithyourbodyweightthemoreyoumaycometofindthatthelinesbetweenstrengthandflexibilitybecomeblurredManyofthetechniquesshowninthisbookareactivestretchesinvolvingfocusedbreathingandactivationofsomemusclestostretchothersDonotunderestimateactivestretchingitcanbequitedemandingbothphysicallyandmentally
Toassemblethemostwell-roundedbodyweightfitnessregimenIsuggestcombiningtheadvicewithinthisbookalongwiththetechniquesandworkoutsfrommypreviousbooksRaisingTheBarandPushingTheLimitsiftonefootoffthefloorEgt
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
IfYouDonrsquotMind
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
WhenworkingondevelopinganewskillgiveallofyourattentiontothetaskathandThiscanbeatremendouschallengeforthemindwhichwantstobeinallplacesatonceDoyourbestbutknowthatlapsesinfocusareinevitableWhenyouarecompletelyfocusedonyourtraininghoweverthedivisionbetweenbodyandmindbreaksdownandeverythingelseseemstofallawayThisphenomenonhasbeencalleddifferentthingsbydiffelhreref=miscpag
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
TAKINGYOURMEDICINEldquoMovementismedicinerdquo
-Unknown
ofcoursestretchingcanbeoverdoneToomuchofagoodthingalmostalwaysbecomesabadthingeventually-thesameistrueofstrengthtraining-buttheideathatstretchingingeneralisuselessorevendetrimentalmissesthebigpictureIfyoursquovegotacoldacoupletablespoonsofcoughsyrupmighthelpyousleepthroughthenightandfeelbetterthenextdaybutdrinkingthreebottlesofthestuffcouldlandyouintheemergencyroomIcouldevenargueagainstdrinkingwaterbecauseyoucouldoverdoseonitifyouforceyourselftodrinkseveralgallonsinashortperiodoftimeOfcoursethatwouldberidiculousthoughDrinkinglotsofwaterisgoodforyou
Drinkinglotsofwaterisgoodforyou
ThereisaninherentdegreeofrisktoeverythingbutthatdoesnrsquotmeanweshouldlockourselvesinacageandavoidallpotentiallydangerougtCommonMistakesMovingtoofasttoosoonbentelbowserDPorwhilepressingsactivityWejustneedtobesensibleandputsomethoughtintothingsAnyonewhorsquospracticedstrengthtraining
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
forasignificantamountoftimehasnodoubthadtodealwithsetbacksand(hopefullyminor)injuriesInfactstrengthtrainingisoftenblamedfortheseinjuriesThisisalsoridiculousblamingstrengthtrainingforaninjuryislikeblamingyourcarbecauseyoucrashedintoatreeIndividualsnottheirvehicles(automotiveorotherwise)areresponsiblefortheiractionsaswellastheconsequencesthatfollow
StretchingandstrengthtrainingarenodifferentinthatregardYessomepeopledogethurtbyparticipatingintheseactivitiesbutbothareoftenscapegoatedasthesolecauseofinjuryIfyouarediligentandconsistentinyourstretchroutineyouwillreapthebenefitsofyourworkIfyouarefoolishandorshort-sightedyoumaywindupfrustratedandorinjured
AsidefromafewbriefboutsoftendinitisminorsprainsandacouplescrapesandbruisesIrsquovestayedinjury-freeinspiteofworkingoutforthemajorityofmylifeInfactIbelieveitrsquosbecauseIrsquoveworkedoutforovertwentyyearsthatIhaveneverhadaseriousinjurySureIrsquovehadmyshareofbumpsalongtheway(andlearnedfromthem)butIrsquovenevertornamuscledislocatedajointorbrokenaboneOtherthananemergencysurgeryduetoafreakboutofMeckelrsquosDiverticulitisinmyearlytwenties(apeanutgotstuckinmymalformedsmallintestine)Irsquoveneverneededseriousmedicalattentionofanykind
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
Inthosetimeswhenwearenursingtendinitisorgettingoverastrainedmusclemovementisthebestmedicine-yoursquovejustgottobecarefulwiththedosageLighttomediumstretchingpromotescirculationGettingthebloodflowingtoyourachyareasisthebestthingtohelpthemrecoverIntensestretchingwilllikelyleaveyousorewhichcouldimpedeyourrecoveryJustlikestrengthtrainingyoucanrsquotgoallouteverytimeIfyoursquorenot100goingintotheworkoutthenitrsquosfinetotakeiteasyIwantyoutostretchyourboundariesbutIwantyoutotakeyourtimedoingsoThisisnotacompetitionbepatientwithyourselfandyourpracticeHonoryourbodyandrespectyourlevel
Honoryourbodyandrespectyourlevel
InthelasttenyearsIrsquovetrainedpeoplefromallwalksoflifeTheoneswhotooktheirstretchingseriouslyandapproacheditwithhumility(especiallytheguyswhowantedtoimprovetheircalisthenicsgame)havebenefittedfromitIrsquovefeltandwitnessedtherewardsofflexibilitytraininginmyselfandmyclientsIrsquoveseenitwithmyowneyesandIknowitworksPerhapsthatwillbethecaseforyouaswell
ThemorepopularanygivenactivitybecomesthemorelikelytherewillbedetractorslookingforwaystocutitdownReactionarybehaviorisnothingnewTheproblemstemsfromalargerissueinourculture-societyrsquosneedtoforceeverythingintodichotomiesofrightandwrong
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D
goodandbadhealthyanddeadlyThingsarenotalwayssoInrealityallthingsaremultifacetedandcomplexBetweenblackandwhitetherearemanyshadesofgray
Whenweover-analyzethingswetendtolosesightofwhatinformationisusefulandrealisticIfinditinterestingthatthewordldquoacademicrdquomeansbocanbeachievedthroughpracticegondthldquopertainingtoacollegeschoolorothereducationalinstitutionrdquoaswellasldquonotpracticalrdquoYoulearnbydoingthingsnotjustbystudyingoranalyzingdataDonrsquotreadthisandsimplytakemywordforitTrytheposturesandtrainingroutinesoutlinedinthisbookexperimentwithyourownvariationsandseeforyourselfwhatworksforyouIrsquomleavingittoyoutodrawyourownconclusions
acmiddotamiddotdemmiddotic[ak-uh-dem-ik]adjective
1 oforpertainingtoacollegeacademyschoolorothereducationalinstitutionespeciallyoneforhighereducation
2 pertainingtoareasofstudythatarenotprimarilyvocationalorappliedasthehumanitiesorpuremathematics
3 theoreticalorhypotheticalnotpracticalrealisticordirectlyuseful4 learnedorscholarlybutlackinginworldlinesscommonsenseor
practicality
lt
lns=httpwwww3org1999xhtmlgt
KIDSTUFF
ldquoOver-thinkingover-analyzingseparatesthebodyfromthemindrdquo
-ToolldquoLateralusrdquo
whenIwasakidIjustwantedtoplayIdidnrsquotrealizeIwastrainingIsuredidnrsquotcarewhetherwhatIwasdoingwascalledyogacalisthenicsstretchingoranythingelseIjustknewthatmovingmybodywasalotmorefunandinterestingthansittingaroundalldayNowadaysIrealizethatnamingthingshelpswithcommunicatingideasyetIrecognizethatsplittinghairsoverdetailseventuallybecomesatrivialpursuitIrsquoveneverbeenasticklerforterminologysoifyoufindmeusingwordslikeldquoyogardquoandldquostretchingrdquosomewhatinterchangeablybearwithmeImightalsorefertoacertainposeorstretchbyadifferentnamethanwhatyouareaccustomedtoTrynottogetboggeddowninthesesmalldetails
Callitwhateveryouwant
MyearliestexperienceswithyogawerelearningtodoalotusposeandheadstandwhenIwasaroundnineyearsoldIthoughttheywerecoollookingandwantedtolearnthemforthisreasonaloneIdidnrsquotknoworcareiftherewereanybenefitsoutsideofthesimplejoyofexploringphysicalmovement
(IncidentallythiswasthesamemotivationlateronwhenImadeitmymissioninlifetolearnthehumanflagatage27)
Duringthelsquo80smydaddabbledinyogaAroundthattimeIrememberseeingapictureofthelotuspositioninabookthatwaslyingonthediningroomtableItlookedawesomeIdecidedtotryitandfoundthatitwasabitofastretchbutifIreallywentforitIcouldholdtheposeforafewsecondsbeforeitbecametoouncomfortableNobodyevertoldmebutIknewtobackawaywhenIstartedtofeelpaininmykneesIgavemyselfrecoverytimebetweeneffortsbutkeptpracticingSinceIthoughtitlookedsocoolIreallywantedtogetgoodatitThisishonestlystillabigpartofmymotivationformuchofmytrainingtodayAsIwasyoungandsuppleItrainedmyselftoholdthelotuspositionforextendedperiodsoftimewithoutdiscomfortinonlyafewweeksTheolderyougethoweverthelongeritcantaketoimproveyourmobilityIfyoursquorelucky
enoughtobereadingthiswhileyouareyoungconsideryourselfveryfortunateRegardlessofyouragetakeyourtimegraduallyprogressingthroughtheseexercises
AroundthesametimeasmyearlylotustrainingIsawmydaddoingaheadstandforthefirsttimeLikemostkidsIthoughtitlookedreallycoolsoIdecidedtotryitmyselfThoughittookabitofpracticeIgotthehangoftheheadstandfairlyquicklyIthinkitrsquoseasierwhenyoursquoreonlyfourandahalffeettallIstillloveseeingchildrenrsquosreactionstoheadstandsWhileadultsareoftennervousaboutinversionskidsalmostalwayswanttotrythemwithoutasecondthought
MyreasonforlearningthelotusandtheheadstandwasneveraboutcorestrengthbalanceorhipflexibilityLikeIsaidbeforeIreallyjustwantedtodothembecauseIlikedhowtheylookedAlsoitwasfunWithoutbeingawareofanyrealbenefitsIwassimplydrawntothemovesfortheirownsakeInretrospectIrsquomgladIfoundthatlotuspictureasakidandthoughtthatitwasneatlookingIcreditthatformycurrenthipmobilityThoughIdidnrsquotrealizeituntilfairlyrecentlythoseinformalchildhoodyogasessionswereactuallywhenIstartedexercisingIdidnrsquotbeginstrengthtraininguntilIwasateenagerbutmessingaroundwithyogaposeswasthebeginningofmyfitnessjourney
ThoughIcanrsquotholdalotuspositionascomfortablyasIdidwhenIwasachildIhavemaintainedtheabilitytoperformtheposesimplybypracticingitregularlyOfcourseIstillbackoffifitstartstobugmykneesMyheadstandsarebetterthanevergtCommonMistakesMovingtoofasttoosoonbentelbowstesafantasticmealthoughIdidhavetorelearntheskillinmyearlytwentiesIhadnrsquotdoneaheadstandinoveradecadeatthatpointbutitreturnedtome
fairlyquicklyonceIstartedpracticingagain
TherersquosaconceptinexercisesciencecalledtheldquospecificityprinciplerdquowhichisjustafancywayofsayingthatyougetgoodatthethingsyouconsistentlydoIfyouwanttoacquirenewskillsyouhavetoworkspecificallytowardthoseskillsYoucanrsquotimproveyourflexibilitywithoutdedicatedpractice
TherersquosalsosomethingcolloquiallyknownasldquomusclememoryrdquowhichreferstothebodyrsquosamazingabilitytobuildonpreviousexperienceevenifthatexperiencewasacquiredalongtimeagoThefirstfewsessionsbackmightbeabitrustybutittakeslesstimetorelearnaskillthanittakestolearnitthefirsttimeThesetwofactorsarebothkeyreasonswhyIcanstilldoalotusandheadstandinmymid-thirties
gt
AssignmentAlignment
BodyweightstrengthisallaboutthemanipulationofleverageProperformiscrucialtogettingthemostoutofyourtrainingAlignmentisanotherwayofsayingformbutitrsquosmorethanjustthatAlignmentisaboutunderstandbodymechanicsinthemost(orleast)favorablewayinordertoimproveyourperformanceSomuchisinthesubtleties
Image
MOBILITYMATTERS
ldquoWhatarethesebarriersthatkeeppeoplefromreachinganywhereneartheirrealpotentialTheanswertothatcanbefoundinanotherquestionandthatrsquosthisWhichisthemostuniversalhumancharacteristicfearorlazinessrdquo
-LouisHMackey
rendswillcomeandgobutmobilitywillalwaysmatterinbodyweighttrainingTherersquosnowaytoperformhigh-levelcalisthenicsmoveslikehandstandsbackbridgespistolsquatsorelbowleverswithoutestablishingafullrangeofmotioninyourjointsIrsquomusedtothemainstreammediausingfearmongertacticstofrightenpeopleawayfromlivinglifetoitsfullestbutIrsquomdumbfoundedbyhowoftenIcomeacrossfitnessprofessionalsdecryingstretchtechniquesthathavebeenproveneffectiveforthousandsofyearsThesesamehucksterswhowanttotellyoustretchingwillhurtyourathleticperformanceareoftentheoneswhopeddleemptypromisesandiftonefootoffthefloorssgreaterrangeofmotionfont-familybofakequickfixesTheycatertotwoofthemostuniversalhumanemotionsfearandlazinessDonrsquotallowyourselftobedupedIfsomethingseemstoogoodtobetrueitprobablyisAlwaysquestionthingsthatdefyyourcommonsenseDefinitelyquestionmeifyouthinkIrsquomeverblowingsmokeupyourassAhealthydoseofskepticismcandowonders
Peopleliketobelievethatnewermeansbetter-andsometimesthatistrueHoweverwithregardtomovementIbelievetheancientshaditrightthefirsttimearoundYogaisoneoftheoldestformsofbodyweighttrainingthatrsquoseverexisted-andifyoupracticecalisthenicsyoga(orstretchingorwhateveryouliketocallit)isprobablythebestwaytosupplementyourpracticeItrsquossomethingIrsquovebeendoingmyselfforoveradecade
Didprimitivemanstretch
Thoughprimitivehumanswereunlikelytohaveparticipatedinanysortofformalmobilityroutine(orformalexerciseforthatmatter)peoplehavemindfullypracticedstretchingforthousandsofyearsItrsquosbeenapartofvariousculturesandsocietiesallovertheworldsincetheearliesthumancivilizationsEvenanimalsstretchsincethedawnofmovementstretchinghasbeenapartofliving
AlongwithtribaldancingyogamaybetheoldestformofritualizedhumanmovementthatrsquoseverbeenrecordedDrawingsofyogaposeshavebeenfoundinarcheologicalartifactsdatingbackoverfivethousand
yearsThoughitrsquosmorepopularnowadaysthanitrsquoseverbeenyogaisatimelesspracticenotjustafancywaytostretchTopuristsyogatranscendsthephysicalpracticeentirelyextendingintoemotionalspiritualandallotherfacetsofbeingItrsquosanentirebeliefsystem
Tomeyogaissimplyanotherformofbodyweighttraining-anotheritemtokeepinmyproverbialtoolboxAsyoursquollseetherearealotofparallelsandsimilaritieswithintheposesposturesandholdsseenintraditionalyogaandcalisthenicsBothareessentiallyaboutgettingintouchwithyourbodythroughmovementNomatterwhichstyleyoupreferthefundamentalmovementsofthebodytranscendlabelsandcategoriesWhetheryoucallitapush-uporchatturangadandasanathesubtledifferencesareinsignificantwhenthelargerspectrumofhumanmovementistakenintoconsiderationTherersquosnoneedfordifferentschoolsofmovementtobeatoddswithoneanotherwhentheyhavesomuchincommon
JustlikeyogacalisthenicsissimplyaworkouttosomewhileforothersitisanentirelifestyleFormanyofusthephysicalbenefitsofworkingoutarejustasmallpieceofthepiecomparedtothementalemotionalandspiritualrewardsItdoesnrsquotmatterifwersquoreyogistraceursorcalisthenicspractitionersmovementisstillmedicine-andthebenefitsremainthesame
ThewordcalisthenicscomesfromtheancientGreekwordsldquokallosrdquoandldquosthenosrdquowhichroughlytranslatetoldquobeautyrdquoandldquostrengthrdquoinEnglishCalisthenicsthereforecanbeinterpretedtomeanldquobeautifulstrengthrdquoOfcoursethebeautyofcalisthenicsisnotjustphysical-itencompasesthosedeeperspiritualqualitiesthattheancientyogissoughttogetaglimpseofthroughtheirpracticeThewordstrengthcanalsorefertomentalpoweraswellasphysicalprowessThedivisionbetweenbodyandmindisanillusion
WhatrsquosinanameCallitapush-uporcallitchatturangadandasana-eitherwayitrsquosafantasticexercise
beaumiddotty[byoo-tee]noun
1 thequalitypresentinathingorpersonthatgivesintensepleasureordeepsatisfactiontothemindwhetherarisingfromsensorymanifestations(asshapecolorsoundetc)ameaningfuldesignorpatternorsomethingelse(asapersonalityinwhichhighspiritualqualitiesaremanifest)
strength[strengkthstrength]noun
1 thequalityorstateofbeingstrongbodilyormuscularpowervigor2 mentalpowerforceorvigor3 moralpowerfirmnessorcourage
SourceDictionarycom
Foralotofpeoplethewordyogaconjuresupimagesofmalnourished-
lookingfolkscontortingthemselvesintoesotericpositionsEitherthatorabunchofposeursthinkingtheyrsquorespiritualbecausetheyburnedsomeincenseandfollowedsomestretchesalongwithaDVDWhilethosestereotypesarenottotallywithoutmerittheyogacommunityencompassessomuchmoreDonrsquotbesoquicktodismissitsvalueoryoursquollmissoutonagreatdealofphysicalwisdomThoughIrsquovebroughtmyowntakeonthingstothetablemanyofthestretchesandposturespresentedinthisbookcomedirectlyfromvariousschoolsofyoga
IoftentalkaboutusingyourwholebodyasonecohesiveunitinordertoachievecalisthenicgreatnessCoincidentallyenoughthewordyogaisderivedfromtheancientSanskritwordforldquounionrdquoCalisthenicsandyogaaretwosidesofthesamecoinOnthesurfaceitmayseemthatonefocusesmoreonstrengthwhiletheotherismoreconcernedwithflexibilityTherealityisthatbothareprimarilyaboutfindingharmonybetweenstrengthalignmentandflexibilitybyunifyingallthepartsofthebody
ThefirsttimeIevertookayogaclassIwas24yearsoldIhadbeenworkingasapersonaltraineratacommercialgymforalittlewhileanddecideditwouldbegoodformetogetfirsthandexperienceatsomeoftheclassesweofferedIwenttomyfirstclasswiththeexpectationthatitwouldbeveryeasyandveryboringIwaswrongonbothcountsTheclasschallengedmeinnewandexcitingwaysleavingmehumbledyetthirstyformore
ThebestteacherofallhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
Ikeptgoingbackweekafterweek-eventuallybringingsomeofthethingsIwaslearningfromyogaclassintomyworkoutsIwasenjoyingthenewchallengesanditwasanicechangeofpacefrommyusualroutinewhichatthetimeincludedalotofweighttrainingalongwithsomebasicbodyweightexerciseslikepull-upsanddipsAftersometimeIstartedtryingoutdifferentcadequaterangeofmotionbfont-familyivndlassesdifferentstylesanddifferentteachersThoughmanyofthebasicposes(ldquoasanasrdquoasyogiscallthem)transcendstylesIsoonfoundoutthereisalotofvarietywithintheworldofyogaOvertheyearsIrsquovetakenhundredsofyogaclassesandlearnedfromdozensofdifferentteachersThebestteacherofallhoweverhasbeenmyownbodyIrsquomstilllearningnewlessonseveryday
AlthoughIrsquomnotayogaexpertIamaguywhorsquospracticedonandoffformuchofhislifeIrsquovealsodonealotofotherstylesoftrainingandworkedasapersonaltrainertoadiversegroupofclientsIrsquovealwayssubscribedtoBruceLeersquosphilosophytotakewhatworksforyoudiscardwhatdoesnrsquotandbringyourownspintoit(Irsquomparaphrasingabit)Inkeeping
withthatIrsquovedevelopedafewroutinesthatcomplimentmybodyweightstrengthtraininginamannerthatrsquosjustrightformeIrsquomexcitedtosharethesesequenceswithyouinthepagesahead-butfirstyoursquovegottolearnhowtobreathe
GetSomeCdivgtla
ss
IfyoursquorenewtoflexibilitytrainingIurgeyoutotakeayogaclassorone-on-onesessionwithanexperiencedinstructorThoughitcanbetoughtotakethatfirststepitalmostalwayswindsupbeingworthitHavinganinstructorthereinpersonaddsalottothetrainingYoursquollreceiveguidanceandlotsofusefulcuesaboutthingsyoumayhaveoverlookedYoumayalsomakenewfriendswhoshareyourinterestinfitnessAdditionallythestructureencouragement
od
BREATHISLIFE
ldquoAnintellectualsaysasimplethinginahardwayanartistsaysahardthinginasimplewayrdquo
-CharlesBukowski
henIsaybreathislifeIrsquomnottryingtosoundpoeticorprofound-ImeanitinthemostliteralwaypossibleOxygenisanessentialelementrequiredforproperbodilyfunctionPeoplecangoweekswithoutfoodanddayswithoutwaterbutitonlytakesafewminuteswithoutoxygenforthebrainandotherorganstocompletelyshutdownWitcanbeachievedthroughpracticmfont-familydeeperintothedeepenthestretchhoutbreathingwewouldallbedeadveryquicklyyetbreathingissomethingmostofustendtotakeforgrantedIwantyoutobringaheightenedsenseofawarenesstoyourbreathingduringyourflexibilitytrainingPayattentiontoeveryinhalationandexhalationyoutakeMakeeachoneasfullanddeepaspossible
Utilizingdeepbreathingduringyourtrainingencouragesbloodflowandneuromuscularactivationinpartsofthebodythatdonrsquottypicallyreceivemuchattentioninourday-to-daylivesFocusingyourmindandyourbreathononepartofyourbodywhilemovinginsuchawaytoincreasebloodflowtothatareawillhelpbringawarenesstoyourpracticeYouwillwakeyourselfuptothesubtletiesofbasichumanmovementpatternsincludingmanythatmaybeinadormantstateinyourbodyDoingsowillallowyoutospreadnewlifethroughoutallofyourmovingpartsDeepcontrolledbreathinghelpsyourbodyrelaxintoeachposewhilesimultaneouslyprovidingafocuspointtocalmthemindOurinternalworlddoesalotmoretoshapeourexternalbodiesthanmostpeoplerealizeItallstartswithyourmindandyourbreathEverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
EverythingIrsquoveachievedinfitness(andlife)hasbeenbornefromtheinsideout
AlmosteveryoneacknowledgesthesignificanceofstrongabdominalmusclesandpeoplewhotrainincalisthenicsareprobablyawareoftheroleoftheobliquesClevertrainerswillalsopointouttheimportanceofthelowerbackmusclesinoverallcorestrengthastheyactasanantagonisttotheabdominalsHoweverthereisanotherantagonisttotheabsthatmostpeopleforgetwhichalsoplaysacrucialroleincorestrength-thediaphragmJustbecauseyoucanrsquotseeamuscleinthemirrordoesnrsquotmeanitrsquosnotimportantYourdiaphragmisinchargeofyourbodyrsquosairsupplywhichmakesitevenmorecrucialthanyourabs
ItmaysoundridiculousbutmostpeopledonrsquotknowhowtobreatheproperlySureyougetenoughairinyourlungstokeepyoualivebutwhenwasthelasttimeyoufilledthemclosetocapacityHowaboutemptiedthemfullyThereisaworldofpowerinyourbreathLearntoharnessitandyoursquollbeonestepclosertobodyweightmastery
DuringinhalationthediaphragmcontractscreatingspaceforyourlungstoexpandAsyouexhaleyourdiaphragmrelaxesexpellingcarbondioxideandothertoxinsfromthebodyWhetheryourealizeitornotyourdiaphragmiskeepingyoualiveLikeyourheartyourdiaphragmknowswhattodowhetheryoursquorethinkingaboutitornotUnlikeyourhearthoweveritrsquosnothardtolearntocontrolyourdiaphragmFosteringdiaphragmaticcontrolwillleadtoagreatersenseofhowallofyourbodyrsquosmusclesareintimatelyintertwinedallowingyoutousethemtogetherThisiskeytototalbodycontrolandextremecalisthenicstrengthFurthermoreactivelyengagingyourdiaphragmcanhelpstabilizeyourspineduringmanydifficultmovementsleavingyoulesslikelytostrainorinjureyourself
GoaheadandtakeadeepbreathrightnowDidyourchestriseItshouldnrsquotProperactivationofthediaphragmdrawsthebreathdeepintothebelly
Ifyoursquorehavingahardtimefiguringouthowtobreatheintoyourbellyitcanhelptopracticethetechniquelyadequaterangeofmotionbfont-familyctndingonyourbackwithonehandonyourstomachFromthispositiontakeadeepbreathwhilefocusingonexpandingyourabdomenagainstyourhandItmaytakesometrialanderrortofigureouthowtoaccomplishthissoifyourchestorshouldersrisejustbreatheoutandtryagainThistechniquewillcomeeasierto
somethanothersItmaybeverydifferentthanwhatyoursquoreaccustomedtoEventuallyyoushouldbeabletotakeabigbreathintoyourbellywithoutyourchestorshouldersmovingatallOnceyoursquovefiguredouthowtodothatthenextstepistoexhalewhiledeeplycontractingyourcorefromtheinsideGraduallylettheairseepoutasyoutightenyourabdominalcontractionreleasingitslowlyandsteadilytoquietyourmentalchatterandsinkdeeperintoyourpractice
Youmightfindyourselfmakingahissingsoundasyouexhale-thisisgoodInyogatrainingthistypeofbreathingiscalledUjjayibreathingwhichtranslatestoldquovictoriousrdquobreathingThistechniqueisalsosometimescalledldquooceanbreathrdquoldquocobrabreathrdquoorldquoDarthVaderbreathrdquoWhateveryoucallitdeepdiaphragmaticbreathingrelaxesthemindallowingfordeeperfocuswhilesimultaneouslyexpellingtoxinsfromthebodyFurthermorethistypeofbreathingcanhelpraiseyourbodyrsquoscoretemperaturewhichfacilitatesafullerrangeofmotioninyourjoints
OnceyoursquovegottenthehangofthistechniquewhilelyingonyourbacktryitstandingWithpracticeyoursquollsoonbeabletoapplydeepbellybreathingtoanyphysicalpostureOnceyoursquovetappedintothepowerofyourbreathyoursquollbeabletotakeyourflexibilitytonewlevels
Deepdiaphragmaticbreathingrelaxesthemind
KeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossible
InstrengthtrainingitiscommonforpeopletocountrepsYouaimforasetoftwentypush-upsortenpull-upsorwhateverelsemaybeappropriatedependingonyourfitnessobjectivesandcurrenttraininglevelHoweverwhenyouperformstaticstretchesyoursquorenotmovingmuchsoIfinditbesttocountyourbreathsinsteadJustlikewhenyourepoutonpush-upshowevermakesureyoursquorefocusedonqualityoverquantityInthesamewaythatdoingtenslowcontrolledpush-upswilldomoreforyouthantenpush-upsperformedasfastaspossibleIencourageyoutofocusonmakingeverybreathasfullandcontrolledasyoucaninordertomakethemostofyourstretchtrainingTakethatoxygendeepintoyourlungsSavoreachdropasyoufeelitslowlyleavingyourbodyKeepexhalingevenonceyouthinkalloftheairisoutTrytoemptyyourlungsasfullyaspossibleYoumightbesurprisedhowlongyoucankeepexhalingevenonceyouthoughtyouwerereadytotakeinmoreairMakeeverybreathcount
DonrsquotBeNervous
Inadditiontostabilizingyourspineandgivingyouapointoffocusdeep
controlledbreathingcanalsoalleviateanxietyandcalmthemindBellybreathingsendsthesignaltoyournervoussystemtoxinsfromthebodyopfloatrightpadding-top1metorelaxCalmthemindcalmthebody
MusculartightnessisoftenaneurologicalissueasmuchasaphysicaloneYourbodytensesuptoprotectitselffromwhatitbelievestobeapotentiallydangerousorunstablepositionStretchinhibitorsareturnedonbyyournervoussystemwhenthebodyperceivesinstabilityThisisnotnecessarilyabadthingYourstretchreflexisdesignedtokeepyousafefrominjuryanditrsquosverygoodatdoingitsjobTheproblemisthatsometimesthismechanismistoogoodatitsjobAsyalaouid=E9OE0gt
PREFACE
0rcegt henyouarestiffandinflexibleitcanfeellikeyourbodyisyourownworstenemyItmaymakeyoufeelfrustratedoranggt
ryThiscanleadtofurtherdestructivebehavior
LikehonestAbeadvisesyoursquovegottoopenupcommunicationinordertogetbackontherightpathItcanbeaslowprocessbutignoringyourbodyrsquossignalsisnotgoingtohelpMakefriendswithstretchingandflexibilitywillnolongerbeyourkryptoniteInfactyourntoenjoyit
InthissectionIrsquoveincludeddescriptionsofmorethanfiftyofmyfavoritestretchesandpostumightevenlea
DYNAMICSTRETCHES
henwethinkofstretchingmostpeopletypicallypictureholdingastaticpositionforanextendedamountoftimeWhilethereareplentyofthosetypesofstretchestobefoundlateroninthisbookthedynamicstretchespresentedinthissectionarethecompleteoppositeInsteadofremaininginafixedpositionthesedynamicstretchesinvolvemovingquicklythroughafullrangeofmotionbyutilizingmomentumThatrsquoswhatmakesthemdynamic
WhenperformedproperlydynamicstretchingcanincreaseyourrangeofmotionandencouragebloodandoxygenflowtomusclesandconnectivetissuespriortoexertionAdditionallydynamicstretchingcanhelpimproveyourproprioceptiveawarenesspracticingthesemovesisafantasticwaytogetabettersenseforthedifferentwaysinwhichyourbodycanmovethroughspace
AsdynamicstretchingisalsoagreatwaytoquicklyincreaseyourheartrateandinternalbodytemperatureIrecommendusingthesedynamicstretchestowarmupbeforeyourcalisthenicstrainingpriortoparticipatinginsportsoranyothertimeyouseefit
ArmCircleArmCirclesareagreatwarm-upandafunwaytoworkonshouldermobilityFromastandingpositionreachonearmoverheadandbegincirclingitbehindyourbodyPointyourthumbbehindyourbackasyoutoxinsfromthebodyicsyourarmsawayfromyourbodyfont-familyborotateyourarminaslargeofacircleaspossibleGoslowlyatfirstbutfeelfreetopickupthespeedafterafewrotationsWhenyoursquovecompletedseveralfullcirclesreversedirectionWhendoingforwardcirclespointyourthumbdowntowardyourtoesYoucandobotharmsseparatelyoratthesametime
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
Whendoingforwardcirclespointyourthumbdowntowardyourtoes
ShoulderRollTheShoulderRollisessentiallythesameasthearmcircleonlywithanexercisebandorotherobjectheldbetweenthehandstofacilitateadeeperstretchinthechestandshouldersThougharmcirclesmaybedoneonearmatatimetheshoulderrollisdonewithbotharmsmovinginunisonGoverygentlyatfirstasthiscanbequitechallengingforfolkswithastiffupper-bodyIfyouaretightstartoutwithyourhandsplacedwideAsyouwarmupyoumaygraduallybringyourhandscloserIntimeyourrangeofmotionshouldstarttoimprove
CommonMistakesMovingtoofasttoosoonbentelbows
PrimaryMuscleGroupsShoulderschest
ToySoldierTheToySoldierisagreatdynamicstretchforthehamstringshipsandtrunkFromastandingpositionperformaquickfrontkickwhilereachingyouroppositehandtowardthetoesofyourkickinglegFocusonkeepingyourbackstraightwhiletwistingthroughyourtrunktoreachyourtoesYoucanperformthismoveonalternatinglegswhiletravelingforwardordothemonelegatatimewhilestandinginplaceForanaddedchallengetrygoingupontothetoesofyourstandinglegatthetopofyourkick
CommonMistakesExcessivespinalflexionlackoftrunkrotationPrimaryMuscleGroupsHamstringshipssidesoftrunk
WristRollWristRollsareoneofthebestwaytoprepareforpush-upshandstandsandotherexercisesthatinvolvebendingbackatthewristsClaspyourhandstogetherwithyourpalmsfacingeachotherandyourfingersinterlacedKeepyourarmslooseasyoubegintoflexandextendyourwristsinacircularmotionStayrelaxedasyourollyourhandsupdowninandoutAlternatewhichhandisontopafterseveralrepetitionsas
wellasalternatingdirections
CommonMistakesFavoringthedominanthandinsteadofdoingbothsidesevenlyPrimaryMuscleGroupsWristsforearms
SpineRollTheSpineRollisagentlewaytowarmupyourspinebeforemoreintenseexerciseBegininanall-fourspositionwithZy20psndyourhandsandkneesonthegroundYourkneesshouldbedirectlyunderyourhipswithyourhandsdirectlyunderyourshouldersTakeadeepbreathandcompressyourspinebyliftingyourtailboneandpushingyourhipsouttocreateanarchinyourlowerbackLookupandpressyourchestforwardwhilesqueezingyourshoulderbladesdownandbackFromherebegintoexhaleasyouslowlysuckyourstomachinroundyourspineandtuckyourchintoyourchestRepeatforseveralrepetitions
CommonMistakesUnnecessaryelbowbendinginabilttentiiton
ytoisolatethemovementofthespine
PrimaryMuscleGroupsHipsbackneck
EggBeater
EggBeatersaregreatforbuildingactivemobiliagejpgalt=
STANDINGSTATICS
hougheachpostureinthissectioninvolvesholdingastaticformtheyareactiveexercisesthatinvolvestrengthflexibilityandalignmentThekeytoperformingthesemovesistoutilizethebreathingtechniquediscussedinthelastsectionalongwiththespecificcueslistedforeachposeYouaregoingtobeusingthestrengthofcertainmusclestostretchandactivateothersBepatientwithyourselfandfocusontheprocessRespectyourlevelanddonotbecomeshort-sightedTakeyourtimeworkingtowardthefullexpressionofeachposeSomewillhappenquickerthanothersIrsquomstillworkingonimprovingmyformtoo
FortheseposesIrsquoveincludedspecificinstructionstoguideyourbreathingIrsquovealsoincludedldquocalisthenicscounterpartsrdquoforeachpose(whenrelevant)todemonstratehowimprovedmobilitycanhavedirectcarryoverintoyourstrengthtraining
StatueOnfirstsighttheStatueposemaylooklikeyouarejuststandingthereInasensethisiscorrectHoweveryouarenotldquojustrdquostandingthereTherearemanysubtledetailstoaproperStatuepose
Begininanarrowstancewithyourfeetclosetogetherandtoestouching(yourheelsshouldstillbeslightlyapart)SqueezeyourglutesandquadswhilespreadingoutyourfeettogripthefloorKeepyourweightequalthroughoutthefrontbackandsidesofyourfeetBreatheintoyourbellyandfeelyourspinelengthenvisualizethetopofyourheadreachinguptowardtheskyRelaxyourshouldersandmakeyournecklongLetyourarmshangdownbyyoursides
InhaleFeelyourbellyfillupwithairasyourbackstraightensExhaleContractyourabdominalsandreachthetopofyourheadupward
CommonmistakesShruggedorroundedshouldershyperextendedlowerbackPrimaryMuscleGroupsAbsgluteslowbackdiaphragm
CalisthenicsCounterpartPush-up
ThebodyrsquosalignmentintheStatueposecarriesoverdirectlytothealignmentnecessaryforaproperPush-up
MountainTheMountainposeisasimpleyetpotentiallychallengingopenerfortheshouldersandupperbackStartinginStatueposereachyourarmsupoveryourheadandclaspyourhandstogetherUseapalm-to-palmgripwithyourindexfingersextended(switchwhichhandisontoponalternatingefforts)HugyourbicepsclosetoyourheadallowingyourshoulderbladestospreadapartandslideupyourbackTiltyourheadbackslightlyandthinkabouttryingtopressyourchestforwardwhilesqueezingyourglutesandhamstringstopreventexcessivearchingofthelowerbackForadeeperstretchinthewristsandforearmsyoucan
interlaceyourfingersandrotateyourpalmsoutward
InhaleReachyourarmsupwardlengtheningthebody
ExhaleSqueezeyourglutesandabs
CommonmistakesOverlyarchedlower-backbentarms
PrimaryMuscleGroupsShouldersglutesabs
CalisthenicsCounterpartHandstand
Foradeeperstretchinthewristsandforearmsyoucaninterlaceyourfingersandrotateyourpalmsoutward
PracticingtheMountainposecanhelpwithyourHandstand
gtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtegtByPaulldquoCoachrdquoWade
CrescentMoon
TheCrescentMoonisanotherposethatmayappearsimplebutcanofferquitethechallengeStartinginMountainposereachyourarmstowardtherightwhilepressingyourhipstotheleftMakesureyourbodystaysstraightandfacesforwardwithoutbendingortwistingtothefrontorbackFocussolelyonsidewaysflexionKeepyourlegsengagedandreachyourarmsasstraightaspossiblekeepingyourbicepsclosetoyourheadHoldforseveralbreathsgraduallyeasingindeeperwitheachbreaththenswitchsides
InhaleReachyourarmsupandawayfromyourbody
ExhalePushyourhipsintheoppositedirectionofyourarmsCommonMistakesRotatingthetrunkinsteadofbendingtothesidelettingthearmscometoofarinfrontoftherestofthebodyPrimaryMuscleGroupsObliqueslatstricepships
CalisthenicsCounterpartFlagHang
ThesidewaysflexionoftheCrescentMoonissimilartothebodyrsquospositioninaFlagHang
StandingBackArchTheStandingBackArchisagreatprimerforspinalmobilityStartinStatueposeandclaspyourhandsbehindyourbackwithyourfingersinterlacedPressyourchestoutwhilesqueezingdownandbackthroughyourshoulderbladesLookupandgraduallyletyourheaddropbackwhileslowlyshiftingyourgazebackbehindyouSqueezeyourglutesandcontinuetoopenyourchestForanaddedstretchtryrotatingyourpalmsoutwardwhilekeepingyourfingersclaspedTrytoavoidbendingyourknees
InhaleLengthenyourspine
ExhaleSqueezedownandbackthroughyourshoulderbladeswhilelookingfartherandfartherbehindyourbackCommonMistakesShruggedshouldersexcessivekneeflexionPrimaryMuscleGroupsChestshouldersabs
CalisthenicsCounterpartShortBridge
ThesimilaritiesbetweentheStandingBackArchandShortBridgeshouldnrsquotbehardtosee
HalfForwardBendTheHalfForwardBendisagentlehamstringstretchthatrsquosgreatforbeginnersStartinginStatueposeleanforwardfromyourhipswithaflatbackandplaceyourhandspalmsdownonyourthighsSlowlystartpushingyourhandsagainstyourlegswhilebendingfurtherforwardfromthewaistFocusonkeepingyourbackasstraightasyoucanwhilepitchingyourchestforwardasyourreachyourhipsbackYourlegsandtorsowillwinduplookinglikethenumber7Bendyourkneesslightlyifyouneedtoinordertokeepfromroundingyourback
InhaleLengthenyourspineandliftyourhead
ExhaleHingefromthehipsgraduallyincreasingthestretchinyourhamstringsCommonMistakesExcessiveroundingofthespineshruggedshouldersPrimaryMuscleGroupsHamstringscalves
CalisthenicsCounterpartHangingLegRaise
TheflexibilitygainedfrompracticingtheHalfForwardBendhassubstantialcarryovertowardtheHangingLegRaise
FullForwardBend
TheFullForwardBendoffersadeepstretchforthehamstringslowerbackandcalvesFromtheHalfForwardBendpositionslowlyrelaxyourheadneckandspinetoletyourupperbodyhangdownReachyour
handstowardthefloorortoyourheelsIfyoursquoreabletograbyourheelsyoucangentlyusethemforaddedleveragetobringyourselfdeeperintothestretchYoumaykeepaslightbendinthekneesifyoulacktheflexibilitytoperformtheposewiththemstraight
HamstringflexibilityiscrucialforperforminganL-Sit
InhaleFillyourbellywithairlengtheningthespineExhaleRelaxdeepertowardthefloor
CommonMistakesExcessiveupper-bodytension
PrimaryMuscleGroupsHamstringslowerbackcalves
CalisthenicsCounterpartL-Sit
StandingPlowBeginningintheStandingBackArchpositionbendforwardfromthewaistwhilerotatingyourarmsawayfromyourbodytofacilitateadeepopeningofthechestandshoulderswhilesimultaneouslystretchingthehamstringsandcalvesLetyourheaddropandreachyourarmsasfarfromyourbodyasyoucanThoughsomedegreeofflexionmaybe
unavoidabledoyourbesttokeepyourelbowsandkneesstraightwhenperformingthisposture
InhaleLengthenyourspineandliftyourarmsfartherupyourbackExhaleGraduallypushdeeperintoyourforwardbend
CommonMistakesExcessivekneeandorelbowbending
PrimaryMuscleGroupsShoulderspecsforearmslowbackhamstringscalvesCalisthenicsCounterpartSkintheCat
TheshoulderflexibilityrequiredtoSkintheCatcanbeachievedthroughpracticingtheStandingPlow
toxinsfromthebodyd0GSndStandingStraightArmWallStretchTheStandingStraightArmWallStretchisagreatwaytoopenuptightshouldersandpecsStandfacingawallorothersturdyobjectandreachyourrightarmallthewayouttothesidePresstheentireinsideofyourarmagainstthewallfromyourfingertipstothetopofyourbicepsStepyourrightleginfrontofyourleftandbegintwistingawayfromthewallwhilelookingoveryourleftshoulderRepeatontheoppositeside
InhaleLengthenyourspineanddropyourshoulders
ExhaleTwistawayfromthewallwhilepressingyourhipsforwardandlookingovertheoppositeshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsFrontdeltspecsbicepsforearms
StandingBentArmWallStretch
ThisposeisthesameastheStandingStraightArmWallStretchexceptthearmbeingstretchedisbentto90degreesattheelbow(fingerspointedup)Thischangestheangleofthestretchputtingmoreemphasisonthechestwhiledeemphasizingthebicepsforearmsandshoulders
InhaleLengthenyourspineandpressyourarmtothewallExhaleTwistyourtrunkawayfromthewallandlookoveryourshoulderCommonMistakesExcessivelyshruggedshoulderswrongleginfrontPrimaryMuscleGroupsPecsfrontdelts
CalisthenicsCounterpartElevatedPush-up
ElevatedPush-upsperformedwithafullrangeofmotionrequiresignificantmobilityinthechestandshoulders
StandingRearDeltStretchTheStandingRearDeltStretchtargetsthebackoftheshoulderFromastandingpositionreachonearmacrossthefrontofyourbodywhilegrabbingalongthetricepswithyouroppositehandKeepyourchestupandyourshouldersdownintheirsocketsasyoupullthearmstraightacrossyourbodyTrytogetyourextendedarmparalleltothegroundwithoutshruggingyourshoulderorbendingyourelbowMakesuretostretchbothsidesevenly
InhaleLiftyourheadandlengthenyourspine
ExhalePullyourelbowdownandintowardyourbodysqueezeyourshoulderbladesdownCommonMistakesShruggedshouldersparticularlyonthesidebeingstretchedPrimaryMuscleGroupsReardelts
CalisthenicsCounterpartMeathook
ThoughtheStandingRearDeltStretchisrecommendedforbeginnersandfolksofallfitnesslevelstheMeathookisanadvancedmoveStilltherangeofmotionrequiredforaMeathookcanbeachievedthrough
practicingthisstretch
StandingTricepsStretchTheStandingTricepsStretchisagreatopenerfortheentireupper-armregionincludingthechestshouldersandbackFromStatueposeraiseonearmintheairthenbenditbackattheelbowreachinginbetweenyourshoulderbladesNowuseyouroppositehandtograbyourelbowandpullthearmfartherbackStandtallengagingyourabdominalstopreventhyperextendingyourlowerbackTrytoavoidlettingyourchingetpusheddowntoyourchestYoumayfindithelpfultousethebackofyourheadforaddedleveragetopressintoyourarmtodeepenthestretchRepeatonbothsides
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother
InhaleLiftyourheadandlengthenyourspine
ExhaleGentlysqueezeyourhandsclosertogether
CommonMistakesShruggedshoulderstuckedchin
PrimaryMuscleGroupsTricepsshoulderschestback
WarriorOne
WarriorOneisafantasticposewithmanysubtlechallengesFromStatueposetakeabigstepforwardwithyourleftlegthenbringyourrightfoottoaforty-fivedegreeanglesotheheelofyourfrontfootlinesupwiththeinstepofyourbackfootKeepyourhipsfacingforwardandbendyourfrontkneeIfyoursquoretightinthehipsadjustyourrightlegslightlyouttotherightsidemaintainingtheforty-fivedegreeangleofthefootYoushouldfeelastretchinyourcalfandyourhipfZy20tandlexorontherightsideReachyourarmsupoverheadbutbecarefulnottoshrugyourshouldersLiftyourchesttallbutkeepyourshoulderbladesdepressedRepeatonbothsides
InhaleLengthenyourspineandreachupwithyourarms
ExhalePressyourbackheelintothegroundwhilepushingyourhipsforwardCommonMistakesShruggedshoulderstwistedhips
PrimaryMuscleGroupsHipflexorscalveschestback
CalisthenicsCounterpartPull-up(bottomposition)
ThearmpositioninWarriorOneisverysimilartothepositionatthebottomofaPull-upThoughthearmsareextendedoverheadinbothcasesitisimportanttokeeptheshoulderbladesdepressed
WarriorTwoBeginninginWarriorOnerotateyourhipstothesideasthoughyouwereattemptingtoslidebetweenavarynarrowpassagewayReachyourarmsstraightouttothesidessotheyareparalleltotheflooragainbeingmindfultoavoidshruggingyourshouldersSuckinyourstomachtuckyourhipsunderandsqueezeyourglutesDoyourbesttokeepyourfrontkneefrombowinginwardasyoubendyourleguntilthetopofyourthighisparalleltothegroundTurnyourheadtothesideandlookoveryourfronthandYoumayneedtowidenyourstancefromtheWarriorOnepositionRepeatonbothsides
InhaleLiftyourchestandtuckyourhipsunder
ExhaleSinkintoyourfrontkneedropyourshouldersandreachyourarmsallthewayouttothesidesCommonMistakesExcessiveinwardbowingofthefrontkneeshruggedshouldersPrimaryMuscleGroupsHipshamstrings
TriangleFromtheWarriorTwopositionbendatthewaistsoyourtrunkmovesclosertowardyourfrontlegreachingyourfronthandallthewayouttothesideContinueflexingyourtrunktobringyourfronthandtoyourankleYouroppositearmshouldbereachingstraightupintotheairThoughyoumayneedtorotateyourtrunkabittogetlowenoughtheeventualgoalshouldbetoperformthismoveaspuresidewaysflexionwithyourtrunkstayinginlinewithyourlegsImagineyourselfbetweentwopanesofglassYoumayneedtobendyourfrontlegabittogetdownlowenoughThoughIrecommendworkingtowardextendingthatlegovertimeabentfrontkneeisperfectlyacceptablewhenstartingout
InhaleLengthenyourspineandreachyourarmsaslongasyoucanExhaleGraduallypushfurtherintosidewaystrunkflexionCommonMistakesTrunkrotationinplaceofsidewaysflexionexcessiveforwardspinalflexionPrimaryMuscleGroupsLatsobliqueshamstringships
ItrsquosokaytobendyourfrontlegabitwhenstartingoutwithTriangle
Tree
TheTreeposeisagreatintroductiontoposturesthatinvolvebalancingonasinglelegBegininStatueposethenliftonelegoffthegroundUseyourhandstopositionyourfootflatagainsttheinsideofyourstandinglegtryingtogetitashighuponyourthighaspossibleKeepyourstandinglegactivebysqueezingyourquadsandpushingyourfootintothegroundGentlybringyourarmsintoaprayerpositioninfrontofyourchestwithyourpalmsflatagainstoneanotherandyourelbowspressedouttoyoursidesKeepyourchesttallwithyourshoulderbladespulleddownandbackReturntoStatueposeandrepeatthesamesequenceswitchinglegs
InhaleLengthenyourspinewhiledroppingyourshouldersdownandbackExhaleSqueezeyourstandinglegandpressyourpalmsfirmlyagainsteachotherCommonMistakesShruggedshouldersunstablestandinglegarchedbackPrimaryMuscleGroupsHipsshoulderswrists
StandingQuadStretchTheStandingQuadStretchisanothergreatsinglelegpostureforbeginnersBegininStatueposethenliftyourrightlegbendyourkneeandreachyourrightarmbehindyoutograbyourankleSqueezeyourkneestogetherandbringyourheelallthewaytoyourbacksidekeepingyourbackstraightYoumayholdontoanobjectforsupportorkeepaslightbendinyourstandinglegifyouneedto
InhaleLengthenyourspineandtightenyourglutes
ExhaleSqueezeyourheeltowardyourbackside
CommonMistakesKneeflaringouttothesidecreasingatthehipsPrimaryMuscleGroupsQuadshipflexors
CalisthenicsCounterpartShrimpSquat
StandingBow
TheStandingBowposeisanadvancedsinglelegposethatbeginsjustliketheStandingQuadStretchFromthereslowlybendforwardwhilestretchingyourfreearminfrontofyouandextendingthekneeofthelegyoursquoreholdingontoFocusonkickingyourfootintoyourhandtocreatetensionandgetfurtherintothestretch
JustliketheStandingQuadStretchfeelfreetobeginwithawallorotherobjectforsupporteventuallyworkingtowardperformingthemovefreestandingAsthisisanadvancedposeitmaytakeyearsofpracticetoachieveinitrsquosfullestexpression
InhaleLiftyourchestandreachyourfrontarmforwardExhaleLeanforwardandkickyourbacklegintoyourhandCommonMistakesRotatingthehipssideways
PrimaryMuscleGroupsHipcanbeachievedthroughpracticimltandflexorsquadschestandshouldersCalisthenicsCounterpartShrimpSquat
TheShrimpSquatrequiresmobilityinthequadsandhipflexorsmuchinthesamewaythattheStandingQuadStretchandStandingBowposedo
Feelfreetobeginwithawallorotherobjectforsupport
BoundEagleTheBoundEagleposeinvolveswrappingyourarmsandlegsaroundeachothertostretchtheshouldersandhipsStartinStatueposeandreachonearmundertheothercriss-crossingattheelbowsinfrontofyourchestTrytobendyourarmsfarenoughbacktogetyourpalmsagainstoneanotherThebottomofonepalmshouldlineupwiththetopoftheotherNowbendyourkneesandcrossyourlegsinthesamefashionwrappingyourfootbehindyouroppositeankleifpossibleMake
suretoswitcharmsandlegsduringalternatingeffortsinordertogetbothsidesofyourbodyevenly
InhaleLengthenyourbackandbreatheintoyourbelly
ExhaleConstrictyourarmsandlegswrappingyourselfuptightlyCommonMistakesHunchedbackshruggedshouldersexcessivekneetorquePrimaryMuscleGroupsReardeltsrotatorcuffhips
CalisthenicsCounterpartElbowLever
TheabilitytorotatetheelbowfarenoughinsidethehipisoftenalimitingfactorforlearningtheElbowLeverTheBoundEagleposecanbeveryhelpfulforfacilitatingagreaterrangeofmotioninthisarea
DrinkingBirdAlsoknownasWarriorThreetheDrinkingBirdisanotherchallengingsingle-legpostureFromStatueposereachyourarmsstraightupintheairoveryourshouldersLiftonefootoffthefloorandslowlytipforwardonyourstandinglegbybendingfromyourhipTheideaistoreachyourbacklegallthewaybehindyouwithyourbackflatandarmsextendedstraightoverheadBecarefultoavoidrotatingtothesideonthewaydownThepositionresemblesthatofadrinkingbirdtoySlowlyreturntoStatueposeandrepeatontheothersideBeginnersmayfindithelpfultoholdontoanobjectforbalanceandormaintainaslightbendinthestandingleg
InhaleReachyourarmsupandlengthenyourspine
ExhaleHingedeeperintoyourhipsreachyourfreelegallthewaybackandpressintothegroundwithyourstandinglegCommonMistakesExternallyrotatingatthehip(twistIthoughtitlookedigtPrimaryMuscleGroupsHamstringscalvesCalisthenicsCounterpartSingleLegDeadlift
ThepeakconcentricactionofaSingleLegDeadliftisalmostidenticaltotheDrinkingBirdpose
Beginnersmayfindithelpfultoholdontoanobjectwhenattemptingthispose
StandingSingleLegFootHoldTheStandingSingleLegFootHoldcanbeabalancechallengeaswellasagreatstretchBegininStatueposeandliftonefootoffthefloorbringingyourkneeashighasyoucantowardyourchestSlowlyreachoverandgrabbeneathyourfootwithbothhandsYourfingersshouldbeinterlacedKeepyourstandingleglockedwithyourtrunkasuprightaspossible
InhaleLengthenyourspineanddropyourshoulderbladesExhaleSqueezeyourstandinglegandpressyourheelintothefloorCommonMistakesBendingthestandingleg
PrimaryMuscleGroupsHamstringshipflexors
CalisthenicsCounterpartHalfTuckFrontLever
Thoughconsiderableupper-bodystrengthisnecessarytoperformaHalfTuckFrontLeverampleflexibilityinthelower-bodyisalsorequired
class=head2aid=MSDRMgtStandingHeadtoKneePose
TheStandingHeadtoKneePoseisaverychallengingsinglelegpostureBeginintheStandingSingleLegFootHoldandslowlybeginextendingyourfrontlegasyouleanforwardAsthenameimpliestheobjectiveistotouchyourforeheadtothekneeofyourextendedtatingortwistingtotheside
GROUNDEDSTATICS
hisfinalgroupingofstretchesismadeupofstaticposturesthatinvolvesquattingkneelingsittingandlyingdownManyoftheseposessharesimilaritiestocertainstandingposespresentedinthelastsectionThoughyouwillfindsomeoftheseexerciseslessdemandingthanthoseintheprevioussectionstheymaychallengeyouintheirown
uniquewaysIagainimploreyoutoexperimentwiththesevariousposturesfirsthandbeingmindfultorespectyourbodyrsquoscurrentcapabilitiesStayfocusedtrainhardandhavefun
DeepSquatHoldHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingSquatsinyourstrengthworkoutsStartbysquattingdownaslowasyoucanwithyourfeetflatonthefloorKeepyourbackasstraightaspossiblefocusingonbendingfromyourhipsinsteadofyourspineFromhereslowlyslideyourelbowsinsideofyourkneesandbringyourpalmstogetherintoaprayerpositionUseyourelbowsforleverageagainstyourinnerthighstogetdeeperintothestretchBecarefultokeepyourkneesinalignmentwithyourtoes
HoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingsquatsinyourstrengthworkouts
InhaleFillyourbellyandlengthenyourspine
ExhaleSitdowndeeperintoyoursquatusingyourarmsforleverageto
openyourhipsCommonMistakesExcessivehunchingheelscomingoffthegroundkneetorquingPrimaryMuscleGroupsHipshamstringsgroincalves
CalisthenicsCounterpartSquat
DeepSquatwithInternalShoulderRotation
TheDeepSquatwithInternalShoulderRotationisagreatcombinationstretchforyourupperandlowerbodyBegininaDeepSquatHoldandreachyourlefthandbehindyoulikeyouwerereachingforyourleftbackpocketThebackofyourleftwristwillrestontheoutsideofyourlefthipSlowlybringyourleftelbowinsideofyourleftkneeusingtheleverageofyourlegtogentlysqueezetheelbowclosertoyourbodyRepeatonyourrightsidedoingeacharmseparately
InhaleSitbackintoyoursquatandlengthenyourspine
ExhaleUseyourlegtogentlysqueezeyourarmintowardyourbodyCommonMistakesOverlyhunchedbackkneetorquing
PrimaryMuscleGroupsReardeltshipshamstrings
NooseTheNooseposetakestheDeepSquatWithInternalShoulderRotationabitfartherwhileaddingadegreeoftrunkrotationtothepictureFromthepreviouspositionreleaseyourhandfrombehindyourhipinsteadreachingitaroundyourshinandkneeLookoveryouroppositeshoulderandbegintwistingyourtrunkwhilebringingyourfreearmbehindyourbacktobindyourhandsAswithallbindsyoumayneedtostartbyholdingaclothinyourhandsbeforeyouwillbereadytoclaspthemtogether
InhaleSqueezeyourhandstogetherandlengthenyourspine
ExhaleSityourhipsdownandtwistthroughyourtrunk
CommonMistakesRushingtowardthefullbindbeforeyourbodyisreadyPrimaryMuscleGroupsShoulderschesthamstringshipsspineCalisthenicsCounterpartClutchLever
MuchinthesamewaythattheBoundEagleposecanprepareyourshouldersforElbowLeverpracticetheNooseposecanhelpyougetafeelfortheshoulderandarmpositioningintheClutchLever
DownwardDogDownwardDogisagreatposeforbuildingflexibilityintheentireposteriorchainBeginonyourhandsandkneeswithyourtoescurledunderyourheelsSlowlyliftyourhipsintotheairwhilepressingyourchesttowardyourthighsTrytokeepyourbackandarmsasstraightaspossiblewhilepressingyourhandsintothegroundandreachingyourhipsintotheairPointyourelbowstowardyourkneeswithyourheelsflatonthefloorTrytokeepbothyourarmsandlegsstraightItrsquosokayforbeginnerstoallowthekneestobendandtheheelstocomeoffthefloorIntimeworktowardstraighteningthelegsandpressingthefeetflatPeoplewithtightcalvesmayfindithelpfultobendonekneewhilestraighteningtheotheralternatingsides
Image
InhaleReachyourhipsintotheair
ExhalePressyourchesttowardyourthighs
CommonMistakesOverlyroundedbackbentelbows
PrimaryMuscleGroupsHamstringscalvesshouldersback
CalisthenicsCounterpartPikePush-up
ThesimilaritiesbetweentheDownwardDogposeandbodyweightPikePush-upsareeasytosee
WallDogTheWallDogisanicevariationonDownwardDogthatmaybemoreappropriateforbeginnersorthosewhoareparticularlytightStandafewfeetfromawall(orothersturdyverticalobject)andbendoverfromyourwaistplacingyourhandsonthewalljustabovehipheightfingerspointedtowardtheceilingPressyourchesttowardthefloorwhilepushingyourhipsawayfromthewallTrytoavoidbendingyourarmsandorlegswhilemaintainingaflatbackposition
InhaleLengthenyourspineandextendyourknees
ExhalePressyourchesttowardtheground
CommonMistakesExcessiveroundingofthebackbentelbows
PrimaryMuscleGroupsUpperbackshouldershamstrings
CalisthenicsCounterpartPikePush-up
YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
InhaleLengthenyourspine
ExhaleExtendyourbacklegpushingthroughtheheel
CommonMistakesExcessivebendingofthebacklegtorquingofthefrontkneePrimaryMuscleGroupsHipshamstringscalves
CalisthenicsCounterpartWalkingLunge
CalisthenicsCounterpart-WalkingLunge
Keepyourbacklegasstraightaspossibletogetthemostfromthisstretch
Youmayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge
Cobra
CobraisagentlewayforbeginnerstoworkonspinalmobilityLiefacedownonthegroundwithyourlegsstraightbehindyouandtoespointedYourarmsshouldbebentattheelbowssoyourpalmsareflatonthegroundbeneathyourshouldersKeepyourelbowstuckedinbyyourribsasyouliftyourchestandlookupwhilegentlypressingdownwithyourhandsBecarefulnottopresstoohardorallowyourshoulderstoshrugEngageyourlowerbackandsqueezeyourgluteswhilepushingyourhipsintothegroundkeepingyourlegsandfeettogetherYoushouldfeelastretchthroughyourabdominalsandsomelightcompressioninyourspine
InhaleLengthenyourspineandliftyourchin
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchestneck
CalisthenicsCounterpartNeckBridge
ThespinalpositionofaNeckBridgelooksalmostlikeanupside-downversionofCobra
SphinxSimilartoCobratheSphinxposeallowsforadeeperstretchintheabdominalsbymovingthehandsinfrontoftheshouldersYourelbowswillwindupunderyourshouldersinsteadofbyyourribsThiscreatesadeeperstretchthroughtheupperbackBeginwithyourforearmsonthegroundandworktowardstraighteningyourarmswithoutshruggingyourshouldersKeepyourfingerspointedforwardwithyourelbowsclosetoyourtorsoandpointedback
InhaleLengthenyourspineandlookupward
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivetricepsactivationPrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
TheCobraandSphinxposesaregoodwaystoprepareyourspineforvariousbridgeholdsgtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidme
UpdogSimilartoCobraandSphinxbutwithanevendeeperstretchintheabdominalsandfurtherspinalcompressionUpdogisanadvancedvariationthatwillnotbeappropriateformostbeginnersJustlikeCobrainUpdogyourhandsareunderyourshouldersonlyyourelbowsarefullyextendedwithyourhipsremaininglowtothegroundRemembertokeepyourshouldersretractedanddepressedandliftyourchestwhilepushingdownthroughyourhands
InhaleLengthenyourspineandlookup
ExhaleSqueezeyourshoulderbladesdownandbackliftyourchestandtenseyourglutesCommonMistakesShruggedshouldersexcessivewristflexion
PrimaryMuscleGroupsAbsbackchest
CalisthenicsCounterpartBackBridge
UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge
ChildrsquosPose
ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch
InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown
CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever
Inchworm
SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders
InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground
CommonMistakesHipstoolowexcessiveelbowbending
PrimaryMuscleGroupsUpperbackshoulders
CalisthenicsCounterpartBackBridge
TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging
Wheel
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities
AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback
ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo
InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward
InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors
CalisthenicsCounterpartBackBridge
TheUpwardBowisanotherfantasticbridgevariant
Day5-Restrepeatoractiverecovery
Camel
SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout
InhaleLengthenyourspineandpushyourchestout
ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath
PrimaryMuscleGroupsChestshouldersabshipflexors
CalisthenicsCounterpartBackBridge
SeatedForwardBendTheSeatedForwardBendorgym-classldquotoetouchrdquoisagreatstretchforthelowerbodySitonthefloorwithbothlegsextendedstraightinfrontofyoukneesfacingupwardLiftyourchestandreachyourarmsoverheadSlowlyhingeforwardfromthewaistreachingyourhandstowardyourfeetIfyoucannotreachyourfeetrestyourhandsonyourthighsorgrabyourshinsandgentlypullyourselfforwardIfyoucaneasilyreachpastyourtoesaimtowardgettingyourfacetorestonyourshins
InhaleLengthenyourspineandliftyourchest
ExhaleFoldforwardfromthehipswhilereachingpastyourtoestakingasmuchofthestretchaspossibleinyourhamstringsCommonMistakesExcessiveroundingofthespineexternalrotationofthelegs(toesflaringouttothesides)PrimaryMuscleGroupsHamstringscalveslowerbackhips
CalisthenicsCounterpartL-sit
JustlikethestandingversiontheSeatedForwardBendcanbeveryhelpfultowardbuildingtherequisitehamstringmobilitytoperformanL-sit
HalfStraddleTheHalfStraddleisanothergreatposeforbeginnersSitonthefloorwithyourrightlegextendedstraightouttothesideNowbendyourleftlegsoyourleftfootwindsupnearyourrightinnerthighwithyourleftlegremainingnearthegroundPointthetoesofyourrightfootstraightintotheairSlowlyleanforwardfromthewaistwhiletwistingthroughyourtrunktoreachyourhandstowardyourtoxinsfromthebodyd0ipndrightfootSwitchlegsandrepeatontheoppositeside
InhaleLiftyourchestandstraightenyourbackwhilefillingyourbellywithairExhaleReachpastyourtoeswhilethinkingaboutbringingyourelbowtowardthekneeofyourextendedlegCommonMistakesExcessivearchingofthespineexternalrotationoftheextendedleg(toesflaringouttotheside)PrimaryMuscleGroupsHamstringscalveslowerbackhips
Foravariationyoumaytrycrossingyourbentlegoveryourtoplegto
createafigure-4shape
SomepeoplewillfindthishelpskeeptheextendedlegfrombendingandprovidesadeeperstretchforthecalvesandhamstringsItalsomightgiveyouadeeperstretchinthehiponthesideofthebentleg
FullStraddleAlsoknownasaSideSplitachievingaFullStraddlerequirespatienceandpersistenceFromtheHalfStraddlepositionextendyourbentlegsobothlegsarestraightandspreadasfarapartaspossibleSitupwithyourchesttallandpointyourtoeskeepingyourlegsstraightThinkaboutrotatingyourhipsoutward-youwantthebacksofyourthighsincontactwiththegroundratherthanyourinnerthighsBegintoleanforwardasfaraspossiblehingingfromyourhipswhilereachingyourarmsoutinfrontGraduallyworktowardleaningfartherforwardandopeningyourlegswider
Formanysimplygettingyourlegstoforma90degreeangletoeachotherisgoingtobeanadequaterangeofmotionIfyoudecidetoworktowardafullsidesplitremembertobepatientForsomeitwillcomefairlynaturallywhileotherswillneedtoputforthalotofdedicatedeffortWithconsistentpracticehowevermostpeoplecangraduallyprogresstowardincreasingtheangletoafull180degreesThisprocessmaytakeanywherefromafewweekstoseveralyearsdependingonanumberofvariables
InhaleLiftyourchestandthinkaboutelongatingyourspineandlegsExhaleBendforwardfromthehips
CommonMistakesExcessiveroundingofthelowerbackhipstoofarinfrontoftorso(trytokeepyourbuttocksawayfromthegroundasmuchaspossible)PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Theabilitytoperformastraddleishelpfulforseverallevervariations
WallStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddlePositionyourbodysoyoursquorelytoxinsfromthebodyd0ipndingonyourbackwithyourlegsinvertedagainstawallandyourchestfacingtheceilingSlowlyopenyourlegskeepingyourhipsasclosetothewallaspossibleWiggleyourfeetlowertowardthegroundusingthewallforleveragePointyourtoessqueezeyourquadsandassistwithyourarmsasneededThiscanbeaveryusefultechniquetohelpincreaseyourrangeofmotiontowardachievingaFullStraddle
TheWallStraddleisaveryusefulstretchforanyoneworkingtowardtheFullStraddle
InhaleLengthenyourspineandlegs
ExhaleGentlyopenyourlegswider
CommonMistakesHipstoofarawayfromthewall
PrimaryMuscleGroupsGroininnerthighshamstringships
CalisthenicsCounterpartStraddleLever
Butterfly
TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime
InhaleSitupstraightandlengthenyourspine
ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto
thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch
InhaleLengthenyourspineandfillyourbellywithair
ExhaleSlowlytrytoopenyourkneeswider
CommonMistakesExcessivecompressionofthelowerback
PrimaryMuscleGroupsGroinhipsinnerthighs
CalisthenicsCounterpartStraddleLever
AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides
InhaleSitupstraightandrelaxyourhips
ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips
CalisthenicsCounterpartCross-leggedPistolSquat
Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee
TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge
HalfLotus
TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides
InhaleLiftthecrownofyourheadandlengthenyourspine
ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads
FullLotus
TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto
takethestretchinyourhipstoavoidputtingpressureonyourkneejoints
InhaleLengthenyourspineandfillyourbellywithair
ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads
CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners
InhaleLengthenyourspine
ExhaleGentlyeaseyourlegsfartheracrossoneanother
CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes
LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside
InhaleLengthenyourspine
ExhalePullyourkneedeepertowardyourarmpit
CommonMistakesPullingthekneestraighttothechest
PrimaryMuscleGroupsHipshamstrings
CalisthenicsCounterpartHalfTuckLever
JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations
LyingTrunkTwist
TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside
InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody
CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise
TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst
acquiringtherequisiterangeofmotion
SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides
InhaleLengthenyourspine
ExhaleTwistfromyourtrunkandlookoveryourshoulder
CommonMistakesHunchedbackshruggedshoulders
PrimaryMuscleGroupsHipsglutestrunkshouldersandspineCalisthenicsCounterpartTwistingHangingKneeRaise
Foranaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind
Shoulderstand
TheShoulderstandisadeepstretchfortheupperbackandneckaswellasafuncorestabilitychallengeLieflatonyourbackthenpullyourkneesuptoyourchestandandliftyourhipsintotheairSupportyourlowerbackasyougraduallywiggleyourtorsointoanuprightpositionMakesuretoeaseinandoutofthisposeslowlyThinkaboutlengtheningyourentirebodywhileengagingyourabsandextendingyourlegs
InhaleLengthenyourbody
ExhalePushyourhipsfurtheroveryourshouldersandreachyourlegsupintheairCommonMistakesBenthipsmovinginandouttooquickly
PrimaryMuscleGroupsBackneckshoulders
CalisthenicsCounterpartDragonFlag
lt=Imagegt
ThebodyalignmentoftheDragonFlagissimilartothealignmentinShoulderstand
PlowThePlowposeisanintensestretchfortheentirepoFromtheShoulderstandpositionslowlyloweryourlegsbehindyourheadTakeyourarmsawayfromyourhipsandlaythemflatonthefloorwithyourpalmssteriorchain
downYoumayneedtobendyourkneesatfirstOvertimeworktowardgettingyourlegsstraighterYoumayalsofindithelpfultopracticeloweringyourlegsfromtheShoulderstandpositiononeatatime
JustlikeitsstandingversiontheshouldermobilitygainowposeishelpfulfortheSkintheCatexercise
InhaleLiftyourhipsashighasyoucanExhaleReachyourlegsfartherbehindyourbodyandrelaxdeeperintothestretchCommonMistakesMovinginandouttooquicklyPrimaryMuscleGroupsBackneckshouldershamstrings
lass=indent1aid=OPF3SgtCalisthenicsCounterpartSkintheCat
DeadManrsquosPose
ItistraditionaltoendanytypeoffoticewithwhatisoftencalledtheldquoCorpsePoserdquoorasIliketocallitDeadManrsquosPoseSimplylieflatonyourbackwithyourarmsrmalyogaprac
ldquoTheessenceofeducationisnottotransferknowledgeitistoguidethelearningprocesstoputresponsibilityintothestudentsrsquoownhandsItisthebestowalofkeysthatallowpeopletounlockthevaultofknow+Gfont-family
-TsunesaburoMakiguchi
STANDARDSOFPRACTICE
eneticsplayaroleineveryaspectofhowourbodieslookandmove-butdonrsquotusethatasanexcuseforinactionSomepeoplewillbeabletoachieveafullstraddlewithoutmuchskill-specificworkwhileothersmayrequireyearsofdedicatedpracticeSomemayneverachieveasplitnomatterhowdiligentlytheytrainThisisfineYoumustrespectyourbodyandworkwithitratherthanagainstitifyouwishtohavealong-lastingfruitfulpra100width=50
ctice
Whilesomefolksarenaturallymoreldquobendyrdquothanotherstherearecertainminimumstandardsthatoneshouldaimtomeetinordertopossessthebasicfoundationofmobilitythatisrequiredforhealthyfunctionalmovementpatterns
Anyhealthyable-bodiedpersonshouldworktowardthefollowingminimumstandardsofflex005Qmime=ima
ibility
1Bendoverandtouchyourtoeswithyourkneeslocked
Bendoverandtouchyourtoeswithyourkneeslocked
2Getintoadeionwithbothheelsflatonthefloorandyourcalvesandhamstringsincontactwithoneanother
3LieflatonyourbackwithyourlegsstraightandlowerbackincontactwiththegroundReachyourarmsoverheadwithbothwristsflatonthefloorbehindyouwithminimalflexionatthe
elbows
4FromastandingpositionpickuponelegandplacetheoutsideofyourankleonabenchbarorotherobjectthatisjustbelowwaistheightNowrotateyourhiptotrytotouchyourkneetotheobjectasepsquatposit
wellrseveralrepetitionserfont-family
Yourshinshouldbeperpendiculartoyourivgt
5Reachbotharmsbehindyourback-onefromaboveonefrombelow-andtouchthetbody
ONMATS
sIaimtokeepmytrainingasminimalisticaspossibleItrytoavoidrelyingonequipmentWithafewminorexceptionsalltheexercisesinthisbookcanbedonewithnoequipmentatallYoumayhoweverfinditbeneficialtouseayogamatorotherexercisematinyourpracticeparticularlyifyouarenewtothisstyleofmovement
AmathasmanybenefitssuchasprovidingasoftsurfaceforposeswhereyoursquorekneelingorseatedaswellastractionforwhenyouarestandingSlipperysurfacescanposeachallengeformanyposesandwhiletherearemanysurfaces
thatcanprovidestabilityusingamatcangiveyoutheconfidencethatyoursquollbeabletokeepsteadyfooting
SYMMETRY
HYPOTHETICALTRAININGSPLITS
plitroutinesareexerciseprogramsthatinvolveworkingdifferentexercisesorbodypartsondifferentdaysTheideaisthatbybreakingyourworkoutsupyouallowadequateresttimeforyourmuscleswithouthavingtotakeadayoffForexampleifyourarmsaresoreonTuesdayfromworkingthemonMondayyoumightworkyourlegstogiveyourarmssomerestSinceyoursquoreworkingfewermusclespertrainingsessiontheamountofvolumedonIdecidedtotryitrsquo20experiencegtCommonMistakesShruggedshoulderstuckedchineoneachbodypartincreasesandsincethevolumehasincreasedthosemusclesmayrequireadditionalrest
ThoughitcanbehelpfultofollowatemplateofsomesortdonotgetsuckedintothetrapofadheringtoostrictlytowhatrsquosonthescheduleThereareamyriadofunpredictablefactorsthatcanaffectyourworkoutonanygivendaywhatyoursquoveeatenrecentlytheamountofsleepyoursquovehadstresslevelsndasheventheweatherWhenItrainclientsinpersonIcomeintothesessionwithanideaofwhatIamgoingtodowiththembutIalwayswindupmakingchangesandimprovisingbasedonwhatisactuallyhappeninginfrontofme
Aworkoutregimenonpaperisagoodideahhasshownth
butitrsquosstilljustanideaYouhavetoputyourplanintoactiontogetanybenefitsAndonceyoustartdoingthatitmightnotgoexactlyaspredictedyouareinevitablygoingtoneedtomakemodificationsIntheorytheoryandpracticearethesameInpracticetheycouldnrsquotbemoredifferent
HypotheticalTrainingSplitA
SAMPLEROUTINES
hefollowingroutinesarebasedonthingsIrsquovedoneinmyownworkoutsorwithmyclientsIrsquovetriedtostreamlinethemforgeneralconsumptionbutfeelfreetomakeadjustmentsTheseroutinesarebasicguidelinesmeanttobetinkeredwithandexploredDonrsquotfeeltieddowntofollowingthemaswritten
ForthedynamicstretchesIrecommend10-20repsforeachsetwith2-3setsperexerciseForthestaticholdsIsuggestcounting5-10slowbreathsineachposeandrepeatingeachposetwice(eitherbacktobackorasacircuitwiththeotherposesintheseries)Youcanperformtheseroutinesaswarm-upsorcooldownsordothemonseparatedaysfromyourstrengthtrainingaltogetherYoucanmakeanysubstitutionsthatyouneedtoormixandmatchtheroutinesinanywaythatyouseefitIdonrsquotexpectanyonetofollowtheseroutinestotheletter
ThoughsolitarypracticehasitsbenefitsIencourageyoutoattendaclassorworkone-on-onewithaqualifiedteacherThereisnosubstituteforin-personexperience
RiseandShine
Statue
Mountain
CrescentMoon(bothsides)FullForwardBendHalfForwardBendFullForwardBend
YogaLunge
DownwardDog
YogaLunge(otherside)DownwardDog
CobraorSphinxChildrsquosPoseorInchworm
ShoulderSpecific
ShoulderRoll
Mountain
CrescentMoon(bothsides)WallDog
StraightArmWallStretch(bothsides)BentArmWallStretch(bothsides)StandingPlow
DeepSquatwithInternalShoulderRotationorNoosePose
lt
Imagegt
DynamicWarm-up
ToySoldier
ArmCirrRoll
WristRoll
SpineRoll
EggBeater
gt CommonMistakesExcessivelyshruggedshoulderswrongleginfrontDJme
=enxmlns=httpwwww3org1999xhtmlgt
ACKNOWLEDGEMENTS
hankyoutomyamazinggirlfriendRachelKuhnswhosecompanionshiploveandsupporthelpedmake2013thebestyearofmylifeRachelisalsoaterrificeditorfitnessmodelandphotographerandhelpedatonwithputtingthisbooktogetherIloveyoubabe
ThankyoutomybrothertrainingpartnerandbestfriendDannyKavadloAlsoaterrificeditorfitnessmodelandphotographerThisbookwouldnothavebeenpossiblewithoutyouDanny
ThankstoDerekBrighamthebestgraphicsguyinthebusinessDerekreallyoutdidhimselfthistimeYoudamanBigD
ThankyoutoJordanPerlsonLaurenSisonMengHeKikiFlynnandWesSanchezallofwhomhavebeenapartofldquoTeamAlrdquoforalongtimeprovidinginvaluablebehind-thesceneshelpYouguysrock
ThankyoutoJohnDuCaneDennisArmstrongRoseWidellTammyDruryAllisonOlsonMumtazWalli-WareandtherestoftheDragonDoorteamIrsquomgratefulforeverythingyouhavedone(andcontinuetodo)forme
ThankyoutoPaulWadeAdrienneHarveyStevenLowAngeloGalaBethAndrewsAndrewReadLoganChristopherFredrikHoumlgstroumlmAndersRandinandeveryoneelsewhorepresentstheProgressiveCalisthenicsCertificationallovertheworldYoumakemeproudtobepartofsuchadistinguishedgroupofathletes
ThankyoutoElliottHulseforwritingthewonderfulforewordtothisbookIrsquovebeenafanforalongtimeanditampxid=164MG4gt
CommonMistakesMovingtoofasttoosoonbentelbows0i0gt
ABOUTTHEAUTHOR
AlKavadloisoneoftheworldrsquostopexpertsinbodyweightstrengthtrainingandtheleadinstructorforDragonDoorrsquosProgressiveCalisthenicsCertification(PCC)AveteranofthefitnessindustryKavadlohasbeenfeaturedinTheNewYorkTimesandiswellknownforhisappearanceinthepopularConvictConditioningbookseriesAsatrainerAlhasworkedwithalltypesofpeoplefromeverydayworkingfolkstoOlympicmedalists
AlsoavailablebyAlKavadlo
PushingTheLimits-
TotalBodyStrengthWithNoEquipment
DragonDoorPublications2013
RaisingTheBar-
TheDefinitiveGuidetoPull-upBarCalisthenics
DragonDoorPublications2012
WersquoreWorkingOut-
AZenApproachtoEverydayFitness
Muscle-upPublications2010
AlsoByAlKavadloandDragonDoor
RaisingtheBar
TheDefinitiveGuidetoBarCalisthenics
ByAlKavadlo
PushingtheLimits
TotalBodyStrengthWithNoEquipment
ByAlKavadlo
BodyweightTrainingBooksfromDragonDoor
ConvictConditioning
HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength
ByPaulldquoCoachrdquoWade
ConvictConditioning2
AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints
ByPaulldquoCoachrdquoWade
ConvictConditioning
UltimateBodyweightTrainingLog
ByPaulldquoCoachrdquoWade
geBreak=alwaysgt
UltimateBodyweightTrainingCoursesfromDragonDoor
Volume1ThePrisonPushupSeries
ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank
ConvictCond
wwwdragondoorcomshop-by-departmentdvdsdv084
aid=181NMHgt
ConvictConditioning
D