Hold That Pose! Can You Do These 6 Foundational Postures?

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As a human, you’re made to move.

As a glamazon, you’re made to move easily, beautifully, and painlessly. In order to set yourself up to do this, you have to get your starting positions in place. Last week you learned how to stand. Now it’s time to see how your body reacts to seven more postures.

Why are these considered foundational postures? Simply because your body is made to do these. As a child, you naturally and effortlessly held yourself in these positions. But thanks to modern conveniences, such as chairs, couches, beds, and tech devices, your body has been trained out of this primal and perfect knowledge.

Want to know how far you’ve drifted from these foundations? Not only are the postures below good to practice, but you can also use them to assess the current state of your muscles, joints, and bones.

6 Foundational Postures

Start by standing with good posture, running through the checklist: feet, hips, core, shoulders, and head. (If you don’t know what that refers to, read last week’s article here.)

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Hip hinge

From your good standing posture, hinge at your hips (not your waist) and lean your torso forward until it’s parallel to the floor.

Is your spine still neutral (with its natural curves)?

Are your shins vertical?

Are your heels planted?

If you answered no to any of the above, you may need to develop greater mobility and range-of-motion in your hips and/or hamstrings (back of thighs).

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Full range-of-motion squat

Return to your good standing posture, then hinge at your hips and knees until your hamstrings (back of thighs) are resting on your calves.

Is your spine still neutral—or close to it? (Mine is close, but my tailbone is tucked under—I’m still working on this!)

Are your knees wide?

Are your heels planted?

If you answered no to any of the above, you may need to develop greater mobility and range-of-motion in your hips, groin, calves, and/or ankles.

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L-sit

Sit down on the floor with your torso upright and legs stretched out in front of you, hip-width or slightly wider apart. (This is basically the same posture as the hip-hinge.)

Is your spine still neutral (your tailbone should NOT be tucked under)?

Is your torso stacked (head over shoulders over hips)?

Are your legs straight with no bend at the knee?

If you answered no to any of the above, you may need to develop greater mobility and range-of-motion in your hips and/or hamstrings (back of thighs).

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Kneel

Kneel on your shins with your feet extended (toes are NOT tucked under).

Is your spine still neutral?

Is your torso stacked (head over shoulders over hips)?

Is your butt resting on your feet?

If you answered no to any of the above, you may need to develop greater mobility and range-of-motion in your hips, quads (front of thighs), and/or ankles.

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Pike

Come to all-fours with wrists aligned under shoulders and knees aligned under hips. Tuck your toes under then lift your hips up as you straighten legs and push chest back towards your thighs.

Is your spine still neutral?

Are your hips centered between feet and hands?

Are your heels close to the floor?

If you answered no to any of the above, you may need to develop greater mobility and range-of-motion in your hips, hamstrings (back of thighs), calves, shoulders, and/or chest area.

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Overhead arms

Return to your good standing posture, then lift your arms straight up, palms facing each other, stopping when you can’t move them back any more.

Is your spine still neutral (with its natural curves)?

Are your arms straight?

Are your upper arms positioned behind your face?

If you answered no to any of the above, you may need to develop greater mobility and range-of-motion in your shoulders and/or triceps (back of arms).

I create these blog posts so you can learn the most effective, simple, and efficient Paleo-based practices that counter the effects of aging.  You deserve to love the way you look and feel throughout your entire wonderful life. But sometimes knowledge isn’t enough. If you need help figuring out how to actually incorporate these practices into your life, please reach out!