The most effective methodology generally looks very simple on the surface, so it might be an empowering truth that an individual’s initial approach to designing a protocol should be very simple.
Today’s focus in my own training was handstands and squats.
You might notices two different focuses of stability.
Handstands: focusing the shoulder girdle
Squat: focusing on the hip girdle
-
For beginners the handstand may seem an impossible mountain to climb and anyone with knee / hip / ankle issues may feel apprehensive about approaching the squat without supervision. But, much like the mountain that has a valley before the climb, these movements like all others are scaleable to meet the needs of just about anyone in a body.* Even those with the most extreme physical limitations will find benefit from beginning work with the more subtle body (nervous system) an end goal of a Yoga practice.
-
For the goal of a Handstand:
Most readers will be able to begin with a plank variation
Table-top with abdominal engagement may be considered as a precursor to a plank
Rest 1-2 minutes between each working set
Beginners: 15 second hold for 5-10 sets (1.25-2.5 minutes total minutes of work time).
Level 1: 30 second holds 5-10 sets
Level 2: 45 second holds 3-7 sets
Level 3: 60 second holds 3-5 sets
.
-
For the goal of a Squat:
Most beginner readers will benefit from practicing Goddess Pose/Horse Stance. (See Video Below)
Slight bend in the knees
Heavy tailbone
Access the lower body / attention to the abdominals:
taking strain off the lower back
Upper body is in a relaxed though extended position
supported by the sturdy roots grounding beneath.
Rest 1-2 minutes between each working set:
Beginners: 30 seconds - 1 minute holds for 3 - 5 sets.
Level 2: 1 minute - 2 minute holds 2-4 sets
Level 3: 2 minute - 4 minute holds 2 sets
Level 4: one 5 minute hold
-
Use a timer or clock to track your time and a notebook/word document to track your practice
An example of a full practice/movement/exercise documented routine using examples above may resemble this:
A1: General Mobility (See Blog)
B1: Core Work: Neutral Pelvic Tilt Variation (5x straightening leg away from body) - (See Blog)
(Rest 90 - 120 seconds)
B2: Forward Fold 30 seconds (See Blog)
(Rest 90 - 120 seconds)
Repeat B’s 4x (Go back to B1, then B2 and repeat 4x total)
(Go back to B1, then B2 and repeat 4x total)
resting 90 - 120 seconds between sets
C1: Plank (30 second hold) - Video Below
Rest 90 -120 seconds
C2: Goddess (1 minute hold) - Video Below
Rest 90 - 120 seconds
Repeat C’s 5x (Go back to C1, then C2 and repeat 5x total)
*In circumstances such as paralysis, certain, yoga-āsana (postures) may have to be bypassed while more attention is given to subjects of pranayama (breath control) pratyahara (concentration) and dhrāna (maintained focal point of perception)
Please visit www.Patreon.com/noahmoves to support my ability to continue producing content like this.