Benefits: Opens the hips and groin, stretches and strengthens the feet and ankles.
Squatting is natural for children and is used as a rest position in many places on Earth, but most adults in the world first took the habit. So far in the habit, in fact, they are extremely uncomfortable squatting to hips and feet. If you have experienced this, do not cross the wreath put on your list of things to do, because it is a very effective way to counter the oppression that you get to spend too much time sitting in chairs.
Instead, use accessories to the first support so it can be a painful way. Then work over time to slowly wean gradually decreasing accessories. It can be a long process, but it works and it is important for long-term mobility and pain prevention.
instructions:
1. Let's keep our feet on the belt width apart.
2. Bend your knees and lower your buttocks toward the floor coming into a squat.
3. It is natural to want to turn off your toes and that's fine, but do not overdo it. Finally, we work to maintain the closest parallel feet.
4. Take your arms inside your knees and bend your elbows so that palms in anal mural (prayer position).
5. Try to put your hands to your heart center with the forearm parallel to the ground, allowing the pressure of the elbows knees slightly open.
6. Keep your spine straight, the back moves to the floor, shoulders relaxed and away from your ears.
7. Stay here for five breaths, then straighten your legs. You can enter directly in front fold if desired.
8. Try to repeat the position three times to get the most out of heating. If you practice at home, it is good to do some other positions in squats.
Tips for Beginners:
1.
Use a folded blanket under your heels support if your heels come when you squat. This is better than trying to balance on the balls of his feet, which shifts the entire trajectory of the placement of the front instead of down.
2. Drag a block or two under your buttocks for support if necessary.
2. Over time, see if you can gradually decrease the height of the media so that gravity can work to stretch the hips and ankles.
Advanced tips:
1. If your feet are parallel, work on bringing them together.
2. Release the support of elbows inside your knees and try to maintain separation of the knees and spine long.4
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Squatting is natural for children and is used as a rest position in many places on Earth, but most adults in the world first took the habit. So far in the habit, in fact, they are extremely uncomfortable squatting to hips and feet. If you have experienced this, do not cross the wreath put on your list of things to do, because it is a very effective way to counter the oppression that you get to spend too much time sitting in chairs.
Instead, use accessories to the first support so it can be a painful way. Then work over time to slowly wean gradually decreasing accessories. It can be a long process, but it works and it is important for long-term mobility and pain prevention.
instructions:
1. Let's keep our feet on the belt width apart.
2. Bend your knees and lower your buttocks toward the floor coming into a squat.
3. It is natural to want to turn off your toes and that's fine, but do not overdo it. Finally, we work to maintain the closest parallel feet.
4. Take your arms inside your knees and bend your elbows so that palms in anal mural (prayer position).
5. Try to put your hands to your heart center with the forearm parallel to the ground, allowing the pressure of the elbows knees slightly open.
6. Keep your spine straight, the back moves to the floor, shoulders relaxed and away from your ears.
7. Stay here for five breaths, then straighten your legs. You can enter directly in front fold if desired.
8. Try to repeat the position three times to get the most out of heating. If you practice at home, it is good to do some other positions in squats.
Tips for Beginners:
1.
Use a folded blanket under your heels support if your heels come when you squat. This is better than trying to balance on the balls of his feet, which shifts the entire trajectory of the placement of the front instead of down.
2. Drag a block or two under your buttocks for support if necessary.
2. Over time, see if you can gradually decrease the height of the media so that gravity can work to stretch the hips and ankles.
Advanced tips:
1. If your feet are parallel, work on bringing them together.
2. Release the support of elbows inside your knees and try to maintain separation of the knees and spine long.4
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