Source
Synopsis
- From standing on all fours, a progressive exploration to activate feet, ankles, knees, hips and torso, so that it is possible to easily (gracefully!) flow to squatting and then standing.
Lesson Outline
- Scan in lying, then roll to side and come to ‘standing’ on hands and knees (all fours – starting place for all moves)
- Feet flat, move pelvis backwards, first to center, then towards right and then left heels
- Toes tucked under, move pelvis backwards, allowing heels to drop, knees to lift, and coming to squatting “Bedouin style”
- Alternate between feet flat and toes tucked
- Left foot flat, right toes tucked, rotate right knee outwards, pivoting on ball of foot — then other side
- Repeating on right, but now allowing pelvis to drop to left heel as right knee rotates out, first turning head with the knee, then opposite, then alternating — then other side
- From finish position of last move, rotate knee in circles with foot as axis, following with eyes and allowing pelvis to help — then reverse direction — then head turned opposite — then other side
- Left foot flat, right toes tucked, rotate right knee outwards, pelvis toward heel, but this time bringing right heel to floor, rather than just pivoting on ball of foot — then other side — then alternating
- Feet flat, move pelvis backwards, then with toes tucked (checking reference move)
- Feet close together, toes tucked, spread knees apart and then move pelvis backward, allowing tail and head to drop and knees to rise, gradually coming to squatting
- From squatting, lift pelvis, allowing heels to drop and then continuing to rise to standing
- Walk around
Focus of Teaching
- Activation of the ankles and toes is important for standing and walking
- Standing on all fours is an important transition between lying and standing
- Developmentally the position is important for learning how to organize the joints, coordinate the muscles, balance and orient in space
Related ATMs
Resources
Share Your Insights (ideas, principles, strategies, experiences, …)
- While all fours is important developmentally, it then tends to be unused until age or injury force a reversion
- While the movements are overtly focussed from the pelvis down, flexion through the torso is integral to an easy transition to standing (or squatting)
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