Moscow HQ training – Slow Exercises: Squats

5 May

Slow exercises: Squats

Every evening class with sasha included this progression of slow exercises, followed by the massage in the previous post.

Squats – Feet shoulder width, weight on whole of foot, not only on heel or toe, wide enough minimal tension in hips, not too wide. Using burst/pump/puff breathing going down. Exhale through mouth, keep mouth closed and just push the air out let your lips open and as the exhale escapes so does the tension in your body let that pump you down, slowly. A tip : focus on the exhale, the inhale through the nose takes care of itself, very interesting..
Keep head and back straight trying to relax all of the muscles of your spine, hips and shoulders.
Repeat for 10-15 mins pumping yourself up and down with the breathing.

Alexander then said ” after these exercises tension gathers in the muscles, so after this particular exercise we stretch the thigh muscles”
1 – We all got a mat, and sat on our knees, heels under backside, relaxing our legs in that position.
2 – Then bend backwards slowly keeping you backside on your heels, until your head touches the ground or a far as you can go, puff breathing as you go down. in that position relax yourself, try a few seconds of burst breathing then one long exhale. repeat. Relax all your muscles, your thighs, back, shoulders. Stay like that for 3-5 minutes. Then pump yourself up with the breath, help yourself with your hands.
3 – Then bend foward in kneeling position so your head touches the floor, turn it one way, relax your shoulders, back and everything in that position with your breath. Stay for 2-4 mins turn your head and repeat. Then slowly come to a sitting postion stretch and shake out your legs.

– Something interesting Sasha said “The same word for life in Russian is the same word for belly, your stomach and your life are connected. Healthy stomach is important. Belly = Life. The Russian word is живот (zhivot).
i felt this – the russians made a point of eating together everyday, and ate and ate until they were full, this has interesting effects on your stomach, as when you are full your stomach relaxes, your psche relaxes, you become more cheerful and happier.

In many ways there was much more training, when i wasn’t training.

Next Pushups…

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