“perhaps just get more kind to yourself and those around you”
— apt words from my June horoscope
Once in a while I’ll stumble upon a horoscope, article, instagram and marvel at how perfectly these small happenings are timed to lessons and themes I am currently working on. For instance, the last few months have been really focused on the concept of kindness and softness. They’re NOT easy! It has taken so long for me to break down my need to never show softness and never backdown to really embrace how being soft can be a different kind of strength. Life isn’t just about how good a smackdown you can give or how feisty you can be. It’s terrifying and exhilarating to find that within all that being gentle, deep down there is a reservoir of true strength to withstand all outside forces as well as all the inner crazy. The best defence may be a good offence in sports but in life the best defence is inner strength.
Continuously working on the ability to stay perfectly gracefully still despite everything going on will build up your strength reserves mentally as well as physically. You’ll only get stronger this way and you’ll always feel centered, because your center is strong! Today’s drill is the perfect physical illustration of that wonderful kooky circular logic. You’re staying as still as you can, whilst working on strengthening your core and you won’t need to do a single crunch, hurray! It works for me and I hope it will for you too. Try it and let me know!
Enough chit-chat from me, let’s do this.
THE STAY STILL [
Working title I’m sticking with this – besides aren’t we over ‘labels’ already?]
Repeat this exercise 3 to 5 times, several times a week and you’ll definitely feel stronger physically and hopefully get closer to experiencing grace under pressure, even if it’s merely during the course of a yoga class. It will be worth it – eventually that grace will translate to beyond your physical class!
- Start in a kneeling position
- Place your hands either side of your knees
- Lean your weight into your hands and press strongly into the ground as you exhale
- Breathe your belly button in and up towards your spine
- On your next exhalation squeeze your knees towards your chest
- Hold as you breathe in and out for 5 rounds of breathing (something like the picture above)
- Inhale and squeeze your knees in a little more then
- Lower down on your next exhalation. (Finally!)
- Advance this by squeezing one heel off the floor and hold.
- Super advance this by squeezing both heels off the floor. You’re basically ready to levitate.
If it feels horrible for the front of your feet then you can start off kneeling with your toes tucked under. As you press up you will come high up onto your toes. When you’re stronger you can try again with your feet flat.
Your back will naturally round — go with that instinct.
Use your midsection to pull your knees into the curve of your body. Squeezing your inner thighs together will help activate your core just that extra more. As much of your weight is off the floor, not just dangling into the fronts of your feet.
Even though your back is rounded, don’t hunch your shoulders into your ears! And don’t scrunch your face! All the work is deep, deep down in your core. The rest of you is to resemble the surface of still water.
What it do?
I’m glad you asked. This will work your entire core as well as your ability to maintain your straight-arm strength. With your knees sucked in as close to your body as you can you’ll notice how hard your belly is working to keep that knees to chest connection going. The back gets a great stretch too.
Alternatives for wrist issues
Just do the same thing but laying on your back and imagine your pressing your hands into the ceiling and pushing it away. You’ll still get all the benefits and you’ll have a great time curling your body away from the floor. NOT EASY. You’ll know you’re doing it right because you’ll just know.
You can build up as you get stronger by doing the alternative in addition. Make the two versions part of your regular strength exercise.