Download - Stretching Your Boundaries: Flexibility Training for Extreme Calisthenic Strength

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



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


ExhaleGentlypulldownonyourelbowwithyourassistingarmandreachyourfreehandinbetweenyourshoulderbladesCommonMistakesShruggedshoulderstuckedchin

PrimaryMuscleGroupsTricepsshoulderschestback

StandingTricepsStretchwithBindFromtheStandingTricepsStretchpositionremovetheassistingarmandreachitbehindyourbackfromthebottomupTheobjectiveistoclaspyourfingerstogetherbehindyourbackwithyourbottomhandpositionedpalm-outandtophandfacingthebodyRemembertokeepyourchinupandbackstraightBeginnersshouldstartbyholdingaclothinbothhandswhichwillallowthemtoremainfartherapartgraduallyworkingtowardbringingthehandsclosertogether(andeventuallyintoafullbind)overtimeRepeatonbothsidesbearinginmindthatitisverycommonforonesidetobetighterthantheother


ExhaleGentlysqueezeyourhandsclosertogether

CommonMistakesShruggedshoulderstuckedchin


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


YogaLungeThoughtheYogaLungeemphasizesflexibilityitisverysimilartotheWalkingLungetypicallyseenincalisthenicsFromtheStatuepositiontakeabigstepforwardwithoneleg(atleastalegrsquoslength)NextbendyourfrontkneewhilekeepingyourbacklegasstraightaspossibleTheheelofyourbackfootwillcomeoffthegroundwhileyourentirefrontfootremainsflatYourfrontkneeshouldremaindirectlyaboveyourfrontanklewiththethighparalleltothegroundPlaceyourpalmsontheflooralongsideyourfrontfootorontopofyourthighHoldforseveralbreathsWhenyouarereadytoswitchsidesyoucanstepyourlegbackwhileleavingyourhandsonthegroundYoursquollwindupinaDownwardDogduringthetransitionFromhereyoucanreturntoaStatueposeandrepeatontheothersideortrytolungetheotherlegforwardfromtheDownwardDogpositionplacingthefootinbetweenyourhandsYoumayalsoaddasidewaystwistoveryourfrontkneeforanaddedchallenge


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


UpdogentailsdeepspinalcompressionmuchlikeafullBackBridge

ChildrsquosPose

ChildrsquosPoseisagreatbeginnerstretchforthehipsandhamstringsaswellastheupperbackandshouldersBeginbykneelingonthegroundthenslowlysitbackuntilyourbuttocksrestonyourheelsOpenyourkneeswhilekeepingyouranklesclosetoeachotherthenleanforwardfromyourhipsWalkyourhandsallthewayoutawayfromyourbodysothatyourchestwindsupinbetweenyourthighswithyourarmsrestingonthegroundstraightinfrontofyouSlideyourhipsbacktowardyourheelstodeepenthestretch

InhaleLengthenyourspineandreachyourarmsawayfromyourbodyExhalePressyourhipsbackandyourchestdown

CommonMistakesExcessiveelbowbendingkneestooclosetogetherPrimaryMuscleGroupsHipshamstringsupper-backshouldersCalisthenicsCounterpartTuckLever

Inchworm

SimilartoChildrsquosPosetheInchwormputsadeeperemphasisonthethoracicregionofthespineInsteadofslidingyourhipsdowntoyourheelslikeyouwouldinChildrsquosPoseraisethemintheairdirectlyaboveyourkneesThiswillgiveyougreaterleveragetopressyourchestdowntowardthegroundfurtheropeningyourupperbackandshoulders

InhaleLiftyourhipsandreachyourarmsawayfromyourbodyExhalePressyourchestallthewaytotheground

CommonMistakesHipstoolowexcessiveelbowbending

PrimaryMuscleGroupsUpperbackshoulders


TheInchwormstretchisveryhelpfulifyouarelimitedbyatightthoracicregionduringbridging

Wheel

ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquoTheWheelorBackBridgeissuchanessentialbodyweightexercisethatliketheSquatandPush-upitsubiquitytranscendsmodalities

AswersquoveseenalreadytheWheelposeinvolvesholdingyourselfface-uponyourhandsandfeetwithyourbodyinadeeparchTheWheelposerequiresharmonybetweenallthemusclesoftheposteriorchainaswellasadequateflexibilityparticularlyintheupperbackandshoulderswheremanyofusarepronetotightnessBecarefulwiththismoveespeciallyifyouhaveparticularlytightshouldersorissueswithyourlowerback

ThisisonemovethatisnrsquotmuchdifferentwhetheryoursquorepracticingtraditionalyogaorparticipatinginthemoderndayphenomenonknownasldquoStreetWorkoutrdquo

InhaleLiftyourhipslengthenyourspineandpushyourbodyawayfromthegroundExhalePressyourchestupandoutwhilesqueezingyourglutesandhamstringsCommonMistakesInsufficientextensionthroughthethoracicspineunevendistributionofweightthroughthehandsandfeetPrimaryMuscleGroupsShouldersbackabshipflexors


UpwardBowTheUpwardBowisanotherfantasticbridgevariantLiefacedownonthegroundwithyourarmsstretchedouttothesidesthenengageyourlowerbackandglutestoliftyourchestoffthefloorNowbendyourkneestowardyourbacksideandreachyourarmsbehindyouTrytograbtheinsideofyourankleswithyourhandswhilekeepingyourshoulderbladespinchedtogetherandthumbspointedupSqueezeyourkneestogetherkickyourfeetintoyourhandsandpressyourchestforward

InhaleLengthenyourspineandliftyourselfawayfromthegroundExhaleKickyourfeetintoyourhandswhilesqueezingyourglutesandlegsCommonMistakesInsufficientextensionthroughthethoracicspinePrimaryMuscleGroupsShouldersbackabshipflexors


TheUpwardBowisanotherfantasticbridgevariant

Day5-Restrepeatoractiverecovery

Camel

SimilartotheUpwardBowCamelposeisanotherusefulstretchforthetrunkandspineKneelonthegroundwithyourfeetpointedstraightbehindyou(ortoescurledunderifyouprefer)Yourlegsshouldbehipdistanceapartwithyourkneesbentto90degreesSlowlybeginarchingyourspinewhilelookingbehindyourbackLiftyoursternumandreachyourarmsbehindyourbodypinchingyourshoulderbladestogetherRotateyourarmssoyourelbowsarefacinginwardandpalmsarefacingoutwardGrabtheheelofyourfootwithanopenpalmgripdropyourheadallthewaybackandpushyourchestout

InhaleLengthenyourspineandpushyourchestout

ExhaleDropyourheadwhilesqueezingyourshoulderbladesdownandbackCommonMistakesShruggedshouldersholdingthebreath

PrimaryMuscleGroupsChestshouldersabshipflexors


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


Butterfly

TheButterflyisagreathipandgroinstretchforbeginnersSituprightandbendyourkneestobringthesolesofyourfeettogetherLetyourlegsfalloutwardwiththesidesofyourfeetrestingonthefloorGentlypressyourheelstogetherandtrytoopenyourlegsaswideaspossibleThoughmanypeoplewillfindtheirkneesrideupclosetotheirshoulderswhenstartingoutaimtowardgettingthemclosertothefloorovertime

InhaleSitupstraightandlengthenyourspine

ExhalePressyourfeettogetherandpitchyourchestforwardCommonMistakesExcessiveroundingofthespine

PrimaryMuscleGroupsGroinhipsinnerthighs


FrogTheFrogposeisalmostlikeaninvertedversionoftheButterflyBegininanldquoall-foursrdquopositiononyourhandsandkneeswithyourbackflatNowdropdowntoyourforearmsandslowlyslideyourkneesandlegsoutto

thesidesTrytogetyourtorsoandinnerthighsascloseaspossibletobeingflatonthegroundYoumayfindithelpfultoslowlyflexandextendyourhipsandkneestogetdeeperintothestretch

InhaleLengthenyourspineandfillyourbellywithair

ExhaleSlowlytrytoopenyourkneeswider

CommonMistakesExcessivecompressionofthelowerback



AnkletoKneePoseTheAnkletoKneePoseisagreatwaytoeaseintodeephipstretchingSitonthefloorandbringyourleftleggtHoldingthebottompositionofaSquatasastretchcanhelpincreaseyouractiverangeofmotionwhenperformingtepage-break-afteravoidmeinfrontofyouwithadeepbendinthekneeGentlypressyourouterthighandkneetothegroundwithyourhandsNowrotateyourrightlegtobringtheoutsideofyourrightankletorestontopofyourleftkneeAtfirstyoumayhavealotofspacebetweenyourshinsUseyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositekneeHoldforseveralbreathsthenswitchsides

InhaleSitupstraightandrelaxyourhips

ExhaleGentlypressyourkneedowntowardyouroppositeankleCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHips

CalisthenicsCounterpartCross-leggedPistolSquat

Useyourarmsforassistancetogentlyworktowardbringingyourshinstorestparallelontopofoneanotherwitheachankletouchingtheoppositeknee

TheCross-leggedPistolSquatisagreatvariationontheclassicversionThoughitrequiresslightlylessstrengththanastandardPistolthehipmobilitycanposeitsownchallenge

HalfLotus

TheHalfLotusisahip-openersimilartotheAnkletoKneePoseexceptwithadeeperkneebendInsteadofplacingyourankleontopofyouroppositekneeslideitallthewayupintoyourhipcreaseThoughyoumaynotgetthefullrangeofmotionforsometimewiggleyourfootasfarupasyoucantowardyourhip(withoutcausinganykneediscomfort)ThebottomlegshouldbeinadeepbendaswellHoldforseveralbreathsthenswitchsides

InhaleLiftthecrownofyourheadandlengthenyourspine

ExhaleRelaxyourhipsandreachyourkneesawayfromyourbodyCommonMistakesExcessivekneetorqueinsteadofhiprotationhunchedbackandshouldersPrimaryMuscleGroupsHipsquads

FullLotus

TheFullLotusisoneofthemostfamousposesinyogaFromtheHalfLotuspositionliftyourlowerlegupandoveryourtoplegsotheinstepofeachfootcomestorestintheoppositesidersquoshipcreaseBemindfulto

takethestretchinyourhipstoavoidputtingpressureonyourkneejoints


ExhaleRotateyourhipsandkneesawayfromyourbodytorelaxdeeperintothestretchCommonMistakesTorquingthekneesduetotighthipshunchedbackandshouldersPrimaryMuscleGroupsHipsglutesquads

CowFaceThisadvancedhipopenerissimilartotheAnkletoKneePosebutprovidesanevendeeperstretchInsteadofstackingyourankleontopofyourkneetheaimistostackyourkneesontopofeachotherwitheachfootwindingupnexttotheoppositehipCowFaceposeisaverydeephipopenerthatrsquosnotappropriateforbeginners


ExhaleGentlyeaseyourlegsfartheracrossoneanother

CommonMistakesHunchedbackandshouldersexcessivekneetorqueinsteadofhiprotationPrimaryMuscleGroupsHipsglutes

LyingKneetoChestTheLyingKneetoCheststretchislikeagroundedversionoftheStandingSingleLegFootHoldLieonyourbackandbringyourleftkneetowardyourtorsograbbingyourlowerlegwithbothhandsTrytogetyourfingersinterlacedaroundyourshinYoucancurlyourupperbackoffthefloorifyouneedtoinordertogetyourgripOnceyouhaveasolidgrasparoundyourlegliebackandattempttogetyourbacktotallyflatonthegroundThinkaboutpullingyourkneearoundyourribcagetowardyourleftarmpitratherthanbringingitstraightupagainstyourchestHugyourelbowstoyoursidesandkeepyouroppositelegstraightRepeatontherightside


ExhalePullyourkneedeepertowardyourarmpit

CommonMistakesPullingthekneestraighttothechest

PrimaryMuscleGroupsHipshamstrings

CalisthenicsCounterpartHalfTuckLever

JustliketheStandingSingleLegFootHoldthemobilitygainedfrompracticingtheLyingKneetoChestposecanbeusefulformanyTuckLevervariations

LyingTrunkTwist

TheLyingTrunkTwistisagentlespinaltwistthatrsquosgoodforbeginnersBeginbylyingonyourbackwithbothlegsextendedBendyourrightkneeandreachacrosswithyourleftarmtopullitupandovertowardthegroundontheoppositesideYourlowerbackwillcomeoffthefloorabitThisisokaythoughthinkingabouttryingtogetyourbackflatonthegroundcanhelpdeepenthestretchExtendyourrightarmstraightouttothesideandgentlyturnyourheadtogazetowardyourrighthandMakesuretorepeatthestretchontheotherside

InhaleReachyourfreearmouttothesideandlengthenyourspineExhaleGentlypullyourkneefurtheracrossyourbody

CommonMistakesBackstrainduetoplacingexcessivepreIthoughtitlookedigtDay5-RestrepeatoractiverecoveryPrimaryMuscleGroupsTrunkhipsglutesCalisthenicsCounterpartTwistingHangingKneeRaise

TheTwistingHangingKneeRaiseisagreatexerciseforyourabsandobliquesbutyouwonrsquotbeabletoperformthemoveproperlywithoutfirst

acquiringtherequisiterangeofmotion

SeatedTrunkTwistTheSeatedTrunkTwistisaslightlymoredifficultspinaltwistthanthelyingversionSitonthegroundwithbothlegsextendedstraightinfrontofyouNowbendyourrightlegandcrossitovertheleftplacingyourrightfootflatonthefloorFromheretwistyourtrunkandreachyourleftarmoutinfrontofyourrightkneeYourrighthandshouldbeplacedpalmdownonthefloorafewinchesbehindyourbackasyoutwistandlookoveryourrightshoulderFromhereyoucanbendyourleftlegaswelltuckingthefootbeneathyouroppositehipForanaddedstretchreachyourrighthandbehindyourbackwhilethreadingyourlefthandthroughtheopeningbeneathyourrightkneebringingyourhandsintoabind(orgrippingaclothbetweenthehandsifabindisnotyetattainable)Makesuretorepeatthestretchonbothsides


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


WersquoreWorkingOut-

AZenApproachtoEverydayFitness

Muscle-upPublications2010

AlsoByAlKavadloandDragonDoor

RaisingtheBar

TheDefinitiveGuidetoBarCalisthenics

ByAlKavadlo

PushingtheLimits


ByAlKavadlo

BodyweightTrainingBooksfromDragonDoor

ConvictConditioning

HowtoBustFreeofAllWeaknessmdashUsingtheLostSecretsofSupremeSurvivalStrength

ByPaulldquoCoachrdquoWade

ConvictConditioning2

AdvancedPrisonTrainingTacticsforMuscleGainFatLossandBulletproofJoints


ConvictConditioning

UltimateBodyweightTrainingLog


geBreak=alwaysgt

UltimateBodyweightTrainingCoursesfromDragonDoor

Volume1ThePrisonPushupSeries

ByPaulldquoCoachrdquoWadefeaturingBrettJonesandMaxShank

ConvictCond

wwwdragondoorcomshop-by-departmentdvdsdv084

aid=181NMHgt

ConvictConditioning

D

Title Page

Copyright

Table of Contents

Foreword by Elliott Hulse

Part Oneampx002D Stretch Manifesto

Stretching For Strength

Taking Your Medicine

Kid Stuff

Mobility Matters

Breath is Life

Part Two ampx002D The Stretches

Preface

Dynamics

Standing Statics

Grounded Statics

Part Three ampx002D Programming and Sample Routines

Standards of Practice

On Mats

Symmetry

Hypothetical Training Splits

Sample Routines

Acknowledgements

About the Author

Back Cover

Copyrightcopy2014AlKavadlo

ADragonDoorPublicationsIncproduction

AllrightsunderInternationalandPan-AmericanCopyrightconventions

PublishedintheUnitedStatesbyDragonDoorPublicationsInc5EastCountyRdB3bullLittleCanadaMN55117

Tel(651)487-2180bullFax(651)487-3954

Creditcardorders1-800-899-5111bullEmailsupportdragondoorcombullWebsitewwwdragondoorcom

ThiseditionfirstpublishedinJanuary2014

PrintedinChina










TakingYourMedicine

KidStuff

MobilityMatters

BreathisLife


Preface

Dynamics

StandingStatics

GroundedStatics


StandardsofPractice

OnMats

Symmetry



Acknowledgements

FOREWORD

ByElliottHulse











GrowStronger



-AldousHuxley
























IfYouDonrsquotMind



-Unknown

















practicality

lt


KIDSTUFF















gt

AssignmentAlignment


Image

MOBILITYMATTERS


-LouisHMackey















SourceDictionarycom









GetSomeCdivgtla

ss


od

BREATHISLIFE


-CharlesBukowski















DonrsquotBeNervous




PREFACE





DYNAMICSTRETCHES




















EggBeater


STANDINGSTATICS



















CrescentMoon
















FullForwardBend





































WarriorOne













Tree








StandingBow

























GROUNDEDSTATICS




















Image





















Cobra

















ChildrsquosPose




Inchworm







Wheel











Camel






















WallStraddle








Butterfly



















HalfLotus




FullLotus
















LyingTrunkTwist












Shoulderstand






lt=Imagegt







DeadManrsquosPose




STANDARDSOFPRACTICE


ctice



ibility





elbows





ONMATS




SYMMETRY







SAMPLEROUTINES




RiseandShine

Statue

Mountain


YogaLunge

DownwardDog



ShoulderSpecific

ShoulderRoll

Mountain




lt

Imagegt

DynamicWarm-up

ToySoldier

ArmCirrRoll

WristRoll

SpineRoll

EggBeater



ACKNOWLEDGEMENTS









ABOUTTHEAUTHOR



PushingTheLimits-



RaisingTheBar-







RaisingtheBar


ByAlKavadlo

PushingtheLimits


ByAlKavadlo


ConvictConditioning






ConvictConditioning



geBreak=alwaysgt




ConvictCond


aid=181NMHgt

ConvictConditioning

D

Title Page

Copyright

Table of Contents





Kid Stuff

Mobility Matters

Breath is Life


Preface

Dynamics

Standing Statics

Grounded Statics



On Mats

Symmetry


Sample Routines

Acknowledgements

About the Author

Back Cover

PrintedinChina










TakingYourMedicine

KidStuff

MobilityMatters

BreathisLife


Preface

Dynamics

StandingStatics

GroundedStatics


StandardsofPractice

OnMats

Symmetry



Acknowledgements

FOREWORD

ByElliottHulse











GrowStronger



-AldousHuxley
























IfYouDonrsquotMind



-Unknown

















practicality

lt


KIDSTUFF















gt

AssignmentAlignment


Image

MOBILITYMATTERS


-LouisHMackey















SourceDictionarycom









GetSomeCdivgtla

ss


od

BREATHISLIFE


-CharlesBukowski















DonrsquotBeNervous




PREFACE





DYNAMICSTRETCHES




















EggBeater


STANDINGSTATICS



















CrescentMoon
















FullForwardBend





































WarriorOne













Tree








StandingBow

























GROUNDEDSTATICS




















Image





















Cobra

















ChildrsquosPose




Inchworm







Wheel











Camel






















WallStraddle








Butterfly



















HalfLotus




FullLotus
















LyingTrunkTwist












Shoulderstand






lt=Imagegt







DeadManrsquosPose




STANDARDSOFPRACTICE


ctice



ibility





elbows





ONMATS




SYMMETRY







SAMPLEROUTINES




RiseandShine

Statue

Mountain


YogaLunge

DownwardDog



ShoulderSpecific

ShoulderRoll

Mountain




lt

Imagegt

DynamicWarm-up

ToySoldier

ArmCirrRoll

WristRoll

SpineRoll

EggBeater



ACKNOWLEDGEMENTS









ABOUTTHEAUTHOR



PushingTheLimits-



RaisingTheBar-







RaisingtheBar


ByAlKavadlo

PushingtheLimits


ByAlKavadlo


ConvictConditioning






ConvictConditioning



geBreak=alwaysgt




ConvictCond


aid=181NMHgt

ConvictConditioning

D

Title Page

Copyright

Table of Contents





Kid Stuff

Mobility Matters

Breath is Life


Preface

Dynamics

Standing Statics

Grounded Statics



On Mats

Symmetry


Sample Routines

Acknowledgements

About the Author

Back Cover








TakingYourMedicine

KidStuff

MobilityMatters

BreathisLife


Preface

Dynamics

StandingStatics

GroundedStatics


StandardsofPractice

OnMats

Symmetry



Acknowledgements

FOREWORD

ByElliottHulse











GrowStronger



-AldousHuxley
























IfYouDonrsquotMind



-Unknown

















practicality

lt


KIDSTUFF















gt

AssignmentAlignment


Image

MOBILITYMATTERS


-LouisHMackey















SourceDictionarycom









GetSomeCdivgtla

ss


od

BREATHISLIFE


-CharlesBukowski















DonrsquotBeNervous




PREFACE





DYNAMICSTRETCHES




















EggBeater


STANDINGSTATICS



















CrescentMoon
















FullForwardBend





































WarriorOne













Tree








StandingBow

























GROUNDEDSTATICS




















Image





















Cobra

















ChildrsquosPose




Inchworm







Wheel











Camel






















WallStraddle








Butterfly



















HalfLotus




FullLotus
















LyingTrunkTwist












Shoulderstand






lt=Imagegt







DeadManrsquosPose




STANDARDSOFPRACTICE


ctice



ibility





elbows





ONMATS




SYMMETRY







SAMPLEROUTINES




RiseandShine

Statue

Mountain


YogaLunge

DownwardDog



ShoulderSpecific

ShoulderRoll

Mountain




lt

Imagegt

DynamicWarm-up

ToySoldier

ArmCirrRoll

WristRoll

SpineRoll

EggBeater



ACKNOWLEDGEMENTS









ABOUTTHEAUTHOR



PushingTheLimits-



RaisingTheBar-







RaisingtheBar


ByAlKavadlo

PushingtheLimits


ByAlKavadlo


ConvictConditioning






ConvictConditioning



geBreak=alwaysgt




ConvictCond


aid=181NMHgt

ConvictConditioning

D

Title Page

Copyright

Table of Contents





Kid Stuff

Mobility Matters

Breath is Life


Preface

Dynamics

Standing Statics

Grounded Statics



On Mats

Symmetry


Sample Routines

Acknowledgements

About the Author

Back Cover

FOREWORD

ByElliottHulse











GrowStronger



-AldousHuxley
























IfYouDonrsquotMind



-Unknown

















practicality

lt


KIDSTUFF















gt

AssignmentAlignment


Image

MOBILITYMATTERS


-LouisHMackey















SourceDictionarycom









GetSomeCdivgtla

ss


od

BREATHISLIFE


-CharlesBukowski















DonrsquotBeNervous




PREFACE





DYNAMICSTRETCHES




















EggBeater


STANDINGSTATICS



















CrescentMoon
















FullForwardBend





































WarriorOne













Tree








StandingBow

























GROUNDEDSTATICS




















Image





















Cobra

















ChildrsquosPose




Inchworm







Wheel











Camel






















WallStraddle








Butterfly



















HalfLotus




FullLotus
















LyingTrunkTwist












Shoulderstand






lt=Imagegt







DeadManrsquosPose




STANDARDSOFPRACTICE


ctice



ibility





elbows





ONMATS




SYMMETRY







SAMPLEROUTINES




RiseandShine

Statue

Mountain


YogaLunge

DownwardDog



ShoulderSpecific

ShoulderRoll

Mountain




lt

Imagegt

DynamicWarm-up

ToySoldier

ArmCirrRoll

WristRoll

SpineRoll

EggBeater



ACKNOWLEDGEMENTS









ABOUTTHEAUTHOR



PushingTheLimits-



RaisingTheBar-







RaisingtheBar


ByAlKavadlo

PushingtheLimits


ByAlKavadlo


ConvictConditioning






ConvictConditioning



geBreak=alwaysgt




ConvictCond


aid=181NMHgt

ConvictConditioning

D

Title Page

Copyright

Table of Contents





Kid Stuff

Mobility Matters

Breath is Life


Preface

Dynamics

Standing Statics

Grounded Statics



On Mats

Symmetry


Sample Routines

Acknowledgements

About the Author

Back Cover







GrowStronger



-AldousHuxley
























IfYouDonrsquotMind



-Unknown

















practicality

lt


KIDSTUFF















gt

AssignmentAlignment


Image

MOBILITYMATTERS


-LouisHMackey















SourceDictionarycom









GetSomeCdivgtla

ss


od

BREATHISLIFE


-CharlesBukowski















DonrsquotBeNervous




PREFACE





DYNAMICSTRETCHES




















EggBeater


STANDINGSTATICS



















CrescentMoon
















FullForwardBend





































WarriorOne













Tree








StandingBow

























GROUNDEDSTATICS




















Image





















Cobra

















ChildrsquosPose




Inchworm







Wheel











Camel






















WallStraddle








Butterfly



















HalfLotus




FullLotus
















LyingTrunkTwist












Shoulderstand






lt=Imagegt







DeadManrsquosPose




STANDARDSOFPRACTICE


ctice



ibility





elbows





ONMATS




SYMMETRY







SAMPLEROUTINES




RiseandShine

Statue

Mountain


YogaLunge

DownwardDog



ShoulderSpecific

ShoulderRoll

Mountain




lt

Imagegt

DynamicWarm-up

ToySoldier

ArmCirrRoll

WristRoll

SpineRoll

EggBeater



ACKNOWLEDGEMENTS









ABOUTTHEAUTHOR



PushingTheLimits-



RaisingTheBar-







RaisingtheBar


ByAlKavadlo

PushingtheLimits


ByAlKavadlo


ConvictConditioning






ConvictConditioning



geBreak=alwaysgt




ConvictCond


aid=181NMHgt

ConvictConditioning

D

Title Page

Copyright

Table of Contents





Kid Stuff

Mobility Matters

Breath is Life


Preface

Dynamics

Standing Statics

Grounded Statics



On Mats

Symmetry


Sample Routines

Acknowledgements

About the Author

Back Cover



-AldousHuxley
























IfYouDonrsquotMind



-Unknown

















practicality

lt


KIDSTUFF















gt

AssignmentAlignment


Image

MOBILITYMATTERS


-LouisHMackey















SourceDictionarycom









GetSomeCdivgtla

ss


od

BREATHISLIFE


-CharlesBukowski















DonrsquotBeNervous




PREFACE





DYNAMICSTRETCHES




















EggBeater


STANDINGSTATICS



















CrescentMoon
















FullForwardBend





































WarriorOne













Tree








StandingBow

























GROUNDEDSTATICS




















Image





















Cobra

















ChildrsquosPose




Inchworm







Wheel











Camel






















WallStraddle








Butterfly



















HalfLotus




FullLotus
















LyingTrunkTwist












Shoulderstand






lt=Imagegt







DeadManrsquosPose




STANDARDSOFPRACTICE


ctice



ibility





elbows





ONMATS




SYMMETRY







SAMPLEROUTINES




RiseandShine

Statue

Mountain


YogaLunge

DownwardDog



ShoulderSpecific

ShoulderRoll

Mountain




lt

Imagegt

DynamicWarm-up

ToySoldier

ArmCirrRoll

WristRoll

SpineRoll

EggBeater



ACKNOWLEDGEMENTS









ABOUTTHEAUTHOR



PushingTheLimits-



RaisingTheBar-







RaisingtheBar


ByAlKavadlo

PushingtheLimits


ByAlKavadlo


ConvictConditioning






ConvictConditioning



geBreak=alwaysgt




ConvictCond


aid=181NMHgt

ConvictConditioning

D

Title Page

Copyright

Table of Contents





Kid Stuff

Mobility Matters

Breath is Life


Preface

Dynamics

Standing Statics

Grounded Statics



On Mats

Symmetry


Sample Routines

Acknowledgements

About the Author

Back Cover




















IfYouDonrsquotMind



-Unknown

















practicality

lt


KIDSTUFF















gt

AssignmentAlignment


Image

MOBILITYMATTERS


-LouisHMackey















SourceDictionarycom









GetSomeCdivgtla

ss


od

BREATHISLIFE


-CharlesBukowski















DonrsquotBeNervous




PREFACE





DYNAMICSTRETCHES




















EggBeater


STANDINGSTATICS



















CrescentMoon
















FullForwardBend





































WarriorOne













Tree








StandingBow

























GROUNDEDSTATICS




















Image





















Cobra

















ChildrsquosPose




Inchworm







Wheel











Camel






















WallStraddle








Butterfly



















HalfLotus




FullLotus
















LyingTrunkTwist












Shoulderstand






lt=Imagegt







DeadManrsquosPose




STANDARDSOFPRACTICE


ctice



ibility





elbows





ONMATS




SYMMETRY







SAMPLEROUTINES




RiseandShine

Statue

Mountain


YogaLunge

DownwardDog



ShoulderSpecific

ShoulderRoll

Mountain




lt

Imagegt

DynamicWarm-up

ToySoldier

ArmCirrRoll

WristRoll

SpineRoll

EggBeater



ACKNOWLEDGEMENTS









ABOUTTHEAUTHOR



PushingTheLimits-



RaisingTheBar-







RaisingtheBar


ByAlKavadlo

PushingtheLimits


ByAlKavadlo


ConvictConditioning






ConvictConditioning



geBreak=alwaysgt




ConvictCond


aid=181NMHgt

ConvictConditioning

D

Title Page

Copyright

Table of Contents





Kid Stuff

Mobility Matters

Breath is Life


Preface

Dynamics

Standing Statics

Grounded Statics



On Mats

Symmetry


Sample Routines

Acknowledgements

About the Author

Back Cover



-Unknown

















practicality

lt


KIDSTUFF















gt

AssignmentAlignment


Image

MOBILITYMATTERS


-LouisHMackey















SourceDictionarycom









GetSomeCdivgtla

ss


od

BREATHISLIFE


-CharlesBukowski















DonrsquotBeNervous




PREFACE





DYNAMICSTRETCHES




















EggBeater


STANDINGSTATICS



















CrescentMoon
















FullForwardBend





































WarriorOne













Tree








StandingBow

























GROUNDEDSTATICS




















Image





















Cobra

















ChildrsquosPose




Inchworm







Wheel











Camel






















WallStraddle








Butterfly



















HalfLotus




FullLotus
















LyingTrunkTwist












Shoulderstand






lt=Imagegt







DeadManrsquosPose




STANDARDSOFPRACTICE


ctice



ibility





elbows





ONMATS




SYMMETRY







SAMPLEROUTINES




RiseandShine

Statue

Mountain


YogaLunge

DownwardDog



ShoulderSpecific

ShoulderRoll

Mountain




lt

Imagegt

DynamicWarm-up

ToySoldier

ArmCirrRoll

WristRoll

SpineRoll

EggBeater



ACKNOWLEDGEMENTS









ABOUTTHEAUTHOR



PushingTheLimits-



RaisingTheBar-







RaisingtheBar


ByAlKavadlo

PushingtheLimits


ByAlKavadlo


ConvictConditioning






ConvictConditioning



geBreak=alwaysgt




ConvictCond


aid=181NMHgt

ConvictConditioning

D

Title Page

Copyright

Table of Contents





Kid Stuff

Mobility Matters

Breath is Life


Preface

Dynamics

Standing Statics

Grounded Statics



On Mats

Symmetry


Sample Routines

Acknowledgements

About the Author

Back Cover














practicality

lt


KIDSTUFF















gt

AssignmentAlignment


Image

MOBILITYMATTERS


-LouisHMackey















SourceDictionarycom









GetSomeCdivgtla

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BREATHISLIFE


-CharlesBukowski















DonrsquotBeNervous




PREFACE





DYNAMICSTRETCHES




















EggBeater


STANDINGSTATICS



















CrescentMoon
















FullForwardBend





































WarriorOne













Tree








StandingBow

























GROUNDEDSTATICS




















Image





















Cobra

















ChildrsquosPose




Inchworm







Wheel











Camel






















WallStraddle








Butterfly



















HalfLotus




FullLotus
















LyingTrunkTwist












Shoulderstand






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DeadManrsquosPose




STANDARDSOFPRACTICE


ctice



ibility





elbows





ONMATS




SYMMETRY







SAMPLEROUTINES




RiseandShine

Statue

Mountain


YogaLunge

DownwardDog



ShoulderSpecific

ShoulderRoll

Mountain




lt

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DynamicWarm-up

ToySoldier

ArmCirrRoll

WristRoll

SpineRoll

EggBeater



ACKNOWLEDGEMENTS









ABOUTTHEAUTHOR



PushingTheLimits-



RaisingTheBar-







RaisingtheBar


ByAlKavadlo

PushingtheLimits


ByAlKavadlo


ConvictConditioning






ConvictConditioning



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ConvictConditioning

D

Title Page

Copyright

Table of Contents





Kid Stuff

Mobility Matters

Breath is Life


Preface

Dynamics

Standing Statics

Grounded Statics



On Mats

Symmetry


Sample Routines

Acknowledgements

About the Author

Back Cover