Weekly Guided Practice (11): Quadruped Extensions

Kia ora breathers,

DO THIS PRACTICE RIGHT NOW :) GET AWAY FROM THE SCREEN

Today we're going to start exploring the somatic side of our breath journey.

Obviously, we can evolve our breath far beyond a seated practice. The diaphragm-psoas unit within the deep core of the body is an amazingly adaptable region of musculoskeletal wonder. Just look at an advanced yogi or contortionist to see the incredible control they have over their body.

Much of this, I believe, comes down to the way our nervous system, fascial layers and breath work in unison to allow the body to maintain its freedom and fluidity in everyday life. A vital piece of this puzzle is learning to use the pressure of our breath in rhythm and synchronisation with how the body moves.

A simple way to understand this is:

As we inhale, we open the body, extend the spine and expand.
As we exhale, we close the body, flex the spine and decompress.

I guarantee that if you complete this practice, you'll feel energised and revitalised after 3 sets of 10–15 repetitions.

In the beginning, your wrists, shoulders and core may not be up to completing 15 reps in one go - and that's completely okay. Simply slow the movement down, work within your natural range of motion, and break the sets into smaller chunks (for example, 6–8 sets of 5 reps). As your strength and coordination improve, you can gradually progress and begin adding the options demonstrated in the video above.

1. Starting Position

Sit on the floor with your legs straight out in front of you, feet hip-width apart. Keep your spine tall and upright.

Place your palms flat on the floor beside your hips.
Crucial hand placement: Your fingers should point forward towards your toes.
Gently tuck your chin towards your chest and complete a full, slow exhalation.

2. The Inhalation & Lift

Begin a deep, slow inhale through your nose.
Press firmly through your palms and heels, bending your knees as you lift your hips off the floor.
Drive your hips upwards until your torso and thighs form a flat tabletop position. Your arms and shins should be vertical.
As your hips rise, allow your head to gently extend back in line with your spine. Open through the chest and throat, but don't let your head hang if it causes discomfort in your neck.
At the very top, briefly contract your glutes, core and shoulders to create full-body tension.

3. The Exhalation & Return

Begin a slow, controlled exhalation through your nose.
Lower your hips back towards the floor, tracking them smoothly between your hands.
Keep your feet planted in their original position.
As your glutes touch the floor, gently tuck your chin back towards your chest, returning to your starting posture.
Pause briefly at the bottom of the breath before beginning the next repetition.

Much love, Fraser

What do you think of this weeks practice?

I love it - I feel amazing afterwards!

It was pretty difficult, but I see the value in it.

Too hard for me...

Where's the invite link? I'm sending this to all my friends!

Other - Please leave a comment. Let us know what you found?

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Weekly Guided Practice (11): Quadruped Extensions