Episode 1 - Leg Stretching

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oliver
Posts: 4
Joined: 12 May 2020, 21:30

12 May 2020, 21:43

Hello Natalie,

thanks for the possibility to ask questions!

In minute 14/15 of the video you are going into a squat position with heels down. When I do the same, I lose my balance and fall back. Is there a way to improve on this or can I just lift my heels to hold the balance?

Best,
Oliver
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Natalie Reckert
Posts: 28
Joined: 17 Sep 2019, 21:14

17 May 2020, 18:07

Hello Oliver,

Thank you for your question.

Try to lean forward so that in the squat some of the weight rests on your hands.

This will stretch your achilies too and help you to improve your squat over time.
It sound like your hamstrings are a bit tight in which case I definitely recommend that you are using Yoga blocks or a box to help you with this exercise.

Leaning to the front and supporting some of your weight with your arms should make it easier.

Let me know if I can help with anything else,
Best wishes
oliver
Posts: 4
Joined: 12 May 2020, 21:30

23 May 2020, 17:22

Hello Natalie,

thanks for your reply. I'm already in episode 2, but I will keep the exercise in my training routine. I tried it with a box in front of me, but the problem still persist. Leaning forward works better, but also lifts slightly my heels. I think my ankles are a bit tight, I can't bend my feet toward my shins. I guess this will be getting better over time (at least I hope so).

Best,
Oliver
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Natalie Reckert
Posts: 28
Joined: 17 Sep 2019, 21:14

25 May 2020, 15:40

Hello Oliver,

It is not a problem at all if your heels lift.

You need to be relatively flexible to keep your heels on the floor and most people's heels will lift in the beginning. Which is also a good thing because you will feel that it stretches both your claves and your achilies.

Also, anatomically some people cannot put their heels onto the floor in a squat.

If you are interested "squatting" has become the object of wide ranging discussion in the fitness and movement community. Some people regard it as one of the most important analytical tool to asses mobility and overall phisical readiness to move. I think it is important but not the most essential thing as I know quite a few professional acrobats who cannot "squat".
Have a look around the internet, you may find it interesting.

In the meantime I hope it goes well with Episode 2,
Best wishes
oliver
Posts: 4
Joined: 12 May 2020, 21:30

26 May 2020, 20:56

Hello Natalie,

glad to hear that even some professionals are not able to properly squat. Which shouldn't be an excuse, I will still work on it a bit. There seem to be some YouTube channels quite obsessed with and how to do squats. I guess I will stick to your program for now, this is already challenging and will very likely boost my mobility :-)

Speaking of which, episode 2 is quite challenging for me, e.g. I'm not able to hold the 90 degree handstand for 20 seconds 3 times in a row -- generally speaking, do you recommend staying in an episode until one is able to get along well with the exercises or do you recommend switching after 5-6 sessions no matter the progress?

Best,
Oliver
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Natalie Reckert
Posts: 28
Joined: 17 Sep 2019, 21:14

02 Jun 2020, 00:30

Hello Oliver,

In general I would say stay in one Episode until you can do about 80% of the exercises.

Some exercises are more essential than others but you do not have to become perfect at doing all of them.

For the 90° handstand try taking the legs a little higher, the point here is to get the hips above the shoulders which is a two fold mobility challenge: for the shoulders and the legs. but the shoulders are more important at this point.

Best
oliver
Posts: 4
Joined: 12 May 2020, 21:30

09 Jun 2020, 20:43

Hello Natalie,

thanks for the answer! Unfortunately I developed a bit of a pain in my right elbow and I decided to pause for a week or two. It happened although I always took a rest day in between training days. Is it a common thing in practicing handstands or is it just me getting old, and do you have any recommendations rather than pausing?

Best,
Oliver
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