Ringing in a beautiful day with my kettlebell

Two weeks into Simple & Sinister training, doing daily sessions of one hundred swings and ten getups, I saw that I was getting strong in a new way. I did not learn to control a swinging mass through powerlifting. Nor did I lay on the ground and lift a weight up to standing, guiding my shoulders through all these different frontiers.

When I was two months into it, the daily training got me stronger still in new ways. I formed and tore callouses. I recovered faster from training. My work capacity increased. I became more disciplined.

When I was four months in, I started to feel like I was really getting a handle on the bell. Swings felt easier, more natural. Getups became less of a workout and more of a practice.

Six months in, I realized I was getting even stronger. I was beginning to develop skill and could see between the frames. I saw the inner parts of the movements I thought were seamless and found weakness and hesitation. I didn’t always pull back with my lats on every swing. I sometimes tensed too much and became weak at the top of the float. I found more effective cues and more efficient methods of executing the movement. And on every stage of the getup I felt tiny instabilities, slight immobilities, and ounces of doubt that had built up over time. I began to work on these in-between gaps.

Nine months in now, I wake up and see that there is a stronger familiarity with the kettlebell. What once was just a sphere that I swung and lifted has turned into a more granular entity, with endless bumps and nooks and crannies and irregularities. Every bit of the molded iron has some say in how it will move and challenge me. And I am learning enough of the language now to respond in an elementary way.

I’m finding that it’s better to relax and treat the swing like a game of throwing the bell forward. Better to take on the spirit of a playful dog than that of a charging bull.

I’m also seeing that getups must be done with full intention. There is nothing outside of the goal of pushing that mass up and focusing on it until it’s back on the ground. Everything revolves and builds up to that.

I take up the same kettlebell every morning and find a new lesson prepared in that cold iron each day.

Live powerfully.

No Rain

I was much more confident this morning as I grabbed the kettlebell and headed out the door to train. Yesterday was a big win in completing an entire S&S session before leaving for work. It was all the more salient because it was raining and windy, and it was the first time exercising on a schedule since I started working in San Francisco.

Well today I got down to the first floor, set my kettlebell down on my doormat which I carried too, and felt something different. I was a bit more nervous than yesterday. What was it?

The moment I started warming up, I realized that without the pattering rain and howling wind, it was too quiet. The sound of the kettlebell scraping the mat as I pulled it off the ground, my breathing, and the thud as I set the weight down made a much larger impact than they did yesterday. Of course, I must have made the same amount of noise during both sessions, but today it was just a bit unnerving. I was pretty sure that the sounds I was making carried pretty far.

I proceeded anyway. After the first set I didn’t care so much. After four sets I was breathing so hard I’m pretty sure I woke at least a few people. Funny that now I’d prefer the rain and wind to blanket all of the noise I can make while training. Just yesterday I cringed at the sight and sound of it.

After my seventh set, I heard the punctuated footsteps of a woman in heels approaching from around the corner.

Great. Without my glasses, I can’t yet make out faces. My vision is another thing I’m training. More on this another time. I can detect intention, though, as in whether this lady would go straight past, or turn and walked toward me. I didn’t want to frighten her. I know that the sight of a man standing in the middle of a corridor in the dark of dawn can be quite alarming. So I rubbed my hands together loudly, spreading some of the chalk over my palms and trying to act like I was a normal resident catching my breath in between sets of kettlebell swings. I don’t know if I was able to convey it in the moment.

Sure enough she turned toward me, very deliberately and bravely, to go through to the parking lot behind. I hastily picked up the bell which was sitting in the middle of the path, gave a disarming chuckle, and said good morning. The lady returned my greeting, excused herself and walked past quickly. Over my doormat. Welcome to the parking lot, I guess. Encounters with neighbors can be awkward.

The thing I love about this is that it’s random. Ideally I would have my own lot of space to train, be shirtless, enjoy the dawn.

I don’t. I have the common grounds and corridors and walkways. People are going to pass by, look at me, and perhaps not appreciate a person swinging a large heavy load around. It’s not something that raises property value nor attracts uppity residents. Yet I must train, and I want to do it where I live, when I want to. Whatever comes my way is just another element of the universe, and if it doesn’t harm me then I am better from it and proven resilient.

When I had access to a gym, I was able to progress rapidly through heavy weight. It was a stable environment, equipment the same, a roof overhead, and usually the same people around also training. It was easy to focus on increasing my strength in the five powerlifts. The only real challenge was to pay attention to form and movement, and to overcome fear of being crushed.

To get big, and to get strong in five lifts, the gym is great. These lifts made me stronger in many different arenas of life. However, they were complex in terms of equipment involved, logistics to get there and back home, cost for membership, and the usual gym politics bullshit.

Kettlebell training is simple. I have a kettlebell, and I use it when I want to. It’s not easy, though. The movements themselves are much less stable than powerlifts. Swings involve twisting and acceleration and virtual force. The environment is more open too, both intentionally and unintentionally. I’m exposed to people and animals moving around, different types of ground, and weather. There’s also the possibility of destroying something if I let go of the bell mid-swing.

As soon as I begin to get comfortable with one aspect of this mode of training, I find another challenge. Like rain, and then no rain, and training at dawn in close proximity to a bunch of slumbering neighbors. It never ends and it’s all part of the fun.

Rain

It started last night and gathered strength through the early morning. A little howling wind joined in and the two of them flew through the tall corridors of my apartment building. The scent of the town, the wooded mountains, and the ocean beyond lingered as the wind and rain swept past.

Oh boy, I thought as I looked out through the blinds. It was still dark at 5:30 am but the light in the parking lot showed very clearly the drops falling past to the ground. Just yesterday I made a very detailed schedule for the mornings, afternoons, and evenings, to train myself to get things done.Well, the morning part involves about five alarms on my phone, one signaling the start of my outdoor kettlebell training session. I swallowed hard, knowing I didn’t have a great light waterproof jacket on hand. What I did have was the carport roof, but my car was taking up most of the space. No matter where I trained, it looked like I was going to get wet.

No need to worry about it. It is what it is, I told myself. I went about the other morning routine tasks and when the time came, I took up my iron and walked out the door. Shit it was wet. I had to be careful going down the concrete stairs, which were much smoother than I remembered. Even barefoot, it was pretty slippery. I got to the bottom okay and looked around. I realized that the corridor was open and dry, but it was right against my neighbors’ walls on both sides. Their patios were also right there, and I worried that they might hear my breathing. Kettlebell swing breathing can get obnoxiously loud. But it was kind of nice there, and I couldn’t resist the opportunity to stay dry. So I found a good flat area and set the weight down.

I snuck back upstairs and grabbed my welcome mat, so that I would’t be clanging the bell against the concrete floor at the end of every set. A fifty pound ball creates a bigger thud than you’d think, even when set down as gently as possible. I can only imagine how annoying and terrifying it could be to wake up to the strange sound of sharp, punctuating puffs of air interrupted by the dull clang of iron on concrete. Sex? Strange beast? Military occupation??

Yes, these thoughts bounce between my ears, and can discourage getting out into the cold and wetness to exercise in the dark. But I found that grabbing the weight and feeling its pull and stepping out takes care of the doubts. I had my set up ready. Did the warmups, some squats, hip openers, and halos, took one very short moment to consider the consequences of a dropped kettlebell at six in the morning, and proceeded with the first set of swings.

It was great. I felt strong. Yesterday I didn’t make enough time to do all of the exercise I wanted, and it was great to fire it up today. I was able to recover pretty quickly between sets doing the usual shaking out of limbs and deep out breaths. The pebble-studded concrete provided good grip for my feet. And best of all, the mat stayed in place and completely absorbed all sound at impact with the bell.

The hardest part was trying not to breathe too loudly. Man. I do think this is good training in some sense. I wonder if special ops or any military groups need to train to be absolutely silent under intense physical stress. It makes sense, if they’re on stealth missions. Anyway, this was hard. I got a bit light headed when I wasn’t breathing out enough, so I had to adjust every few reps by pushing out more air at the top of the swing. I finished the ten sets in good time, about ten minutes. Hauled it back up and did ten getups inside. The details and instruction for this regimen can be found in Kettlebell Simple & Sinister by Pavel Tsatsouline.

So it wasn’t the heroic session I thought it would have been at first. I have trained in the pouring rain, and while it is a great lesson it is also quite exhausting. I’m glad I didn’t have to do it today. Perhaps a day will come when the neighbors fill the corridor with discarded cabinets or laundry machines, or a horde of raccoons prowl menacingly there, forcing me out into the weather. That is accepted. Today I got lucky.

Most important to me is that I set a goal and achieved it. I’m trying to develop stronger discipline to reduce my susceptibility to random things that prevent me from exercising in the morning. A few days off are fine, but too many gets annoying. I found today that setting silent alarms for key stages of the morning helped me to stay on track. It’s too tempting for me to sit a little longer with my coffee, read a little more, stay on the toilet a little longer. 

You might think this is spartan and too harsh, and if so this is not for you. I envy the person who gently maintains their high level of discipline. But if you believe that being a little strict on yourself can lead to happiness, you might actually find that going to the extreme is even better.

Treat hot with hotter

There’s an old Korean saying, “treat hot with hot”. The application is such: when you’re hot, as on a hot day, eat hot soup. Taking in something hotter causes you to cool down.

Doesn’t make sense? Try it.

This past Saturday, the temperature hit 105F in Los Gatos. Temperatures were rising in the days leading up to the weekend. It just so happened to be the week I started working on another backyard garden project.

I started trimming the outer leaves of drought tolerant plants and laying them as mulch over some dry dirt beds to prepare soil for vegetable growing. Fruit trees needed to be harvested, late summer seed to be sown, and spring plants cut and laid as ground cover. I’m using some ideas from Masanobu Fukuoka’s One Straw Revolution to rewild the garden.

Most days I was out working in the middle of the day, through to the evening. I was in full sun, with short sleeves or shirtless. From Monday through Thursday, I wore jeans. On Friday through the weekend, I resorted to shorts. I wore a hat that shaded my face and neck when it got too bright.

Each day started with a big drink of water, kettlebell swings and getups, and then another big drink of water. I usually planned out the general tasks, mostly doing the heavy cutting and hauling work in the beginning, and ending with fruit picking and planting toward the end. I sweated a lot. At times I felt a bit faint while working, but a moment of rest with some slow breaths helped me recover. Occasionally I went inside and cooled off, drinking water and looking up various gardening blogs.

I tanned, but didn’t burn. This may have been because I spread a little coconut oil on my skin. I also think that working under the sun in mostly standing and squatting positions will not lead to skin damage the way that laying out to “tan” will.

Because I was outside every day in the heat and the sunlight, I adjusted to it. When I was indoors, I didn’t need air conditioning. Previously intolerable heat became quite tolerable, if not comfortable. As a matter of fact, when we drove into town on Saturday, I realized that the AC in the car was actually causing my internal temperature to go out of whack. It felt hotter and hotter as the AC blasted against my skin. Turning it off and opening the windows to the hundred degree air actually helped my homeostasis normalize. I felt more comfortable.

Just like every other plant and animal on this earth, humans can adjust to changes in temperature pretty well. Just look at all the different climates humans have inhabited. The thing is now, so many people are in air conditioned rooms all day, every day, that they are not letting themselves acclimate to the natural changes in temperature.

There’s something about going with the seasons and melding in with the rise and fall of the heat. Just being able to work through a very hot day dispelled a lot of misunderstanding about a human’s capabilities. Sure, it’s vital to drink enough water when doing this. But even in hundred degree weather, a few gulps before, and then a few gulps a couple of hours later, was sufficient to keep me sustained and strong. Remember, too, that this was all preceded by thirty minutes of kettlebell training.

This is just an example. No need to deliberately put yourself through unreasonable conditions. Know that you have a body that can handle a lot. And let yourself feel the limits here and there. Try not to automatically reach for the AC when you feel a bit warm. Breathe, sweat, acclimate.

Yes, sweat. That thing that we all try to avoid doing. Its your internal climate control doing its natural work. It also helps you release stress. And it cleans your skin from the inside out. Find the time and the place where you can just let go and literally be yourself.

And yea, try some hot soup on a hot day.

Live powerfully,

Steve

Sweet is sweet, taking off armor, and a Turkish getup improvement

Brilliant friends,

Just some thoughts of the week. I’ve included something about food, something about mind cultivation, and a bit on strength training.

Sweet is sweet

Some desserts might seem healthy, but I have to look at the big picture. I got interested in the fruit preservation craze that’s rocking the paleo, homesteading, rewilding, and gluten-free communities.

I got some amazing strawberries from the farmer’s market, and delicious figs from my mom’s backyard, and made some compote and fruit leather over the last couple of days. I also made oat bars with flour and oats from a health food store. It was fun, but it certainly wasn’t beneficial to my body.

Whether it’s cooked-down fruits or processed sugars, it all affects me the same way. I get the crash, I feel crummy, and I wake up the next morning feeling hungover. I’ve noticed that gluten-free labels, all-natural or organic labels, and fad-diet-friendly ingredients are so good at disguising the same old problems. At the end of the day, you are still eating a bunch of refined stuff.

The only thing that’s been a consistently rewarding dessert for me is whole fruit or a sweet potato. I mean rewarding in that it’s satisfying, it doesn’t make me crash, it doesn’t give me acne, and it doesn’t make me feel hungover the next morning. Whole foods just seem to be the way for me. Looking back, I could have enjoyed the fruit as it was, fresh and whole, and walked away feeling much better.

Taking off armor

This is the practice of shedding the protective layers you built throughout your life: the reactions, the thinking, the precautions you accumulate to keep yourself from harm. The point is to uncover your heart and let wisdom and love shine. This is a concept from The Wisdom of No Escape by Pema Chodron.

Chodron says that whenever you come to a situation that is uncomfortable, you find an opportunity to grow. The growth happens when you figure out that you’re somehow shielding yourself from the discomfort, and you intentionally pull off that protective shield so that you can expose yourself. Through the process, you learn more about yourself and grow stronger in that domain.

This applies to so many levels of life. In physical training there’s always a weak spot or a point of discomfort that can be improved. It’s the movement portion over which you have some sort of mind block, whether it be a knee injury on the squat, or a shoulder tweak on the overhead press. Everyone has weak spots that can be exposed and developed.

This brings me to a tiny part of the Turkish getup, a strength training movement I’ve been practicing over the last year and a half.

A Turkish getup improvement

I found a sticking point in my half-kneel positions, both on the way up and on the way down. There’s a moment where I have the kettlebell held straight overhead, and I’m in a lunge position with one knee down and the forward leg planted.

I never realized this, but my hip flexor of the leg with knee down is still slightly flexed in the position. Another way to say it is that I’m slightly bent at the hips. I shouldn’t be – the optimal position is straight from the knee to the hips to the shoulders to the weight. On reviewing video I found it’s true for both sides. This flex causes my torso to be tilted forward. This in turn causes the weight to be in front of my center of balance.

The forward shifted weight causes what I have been perceiving to be a slightly uncomfortable moment. Both as I rise up and as I descend to the ground, I find that the moment my knee touches down there’s a bit of awkward tightness. I always felt a bit rushed or uncomfortable at this point, and now I pinpointed it.

I tried getting on one knee without any weight, with the other leg forward and foot planted, to open up my hip. I can lean forward very far if I let my front knee bend. However, when I kept my torso upright and focused on pushing back with the front leg, there was a lot of tension in the quad of the rear leg. I never noticed because I never thought to look.

I plan to work on mobilizing my hip flexors, which are the upper parts of the quadriceps that connect the femur to the pelvis. The fun part will be seeing how this affects that specific part of my getups.

The connection

So I learn another element of my movement on yet another day of practice. Run into an uncomfortable situation, identify the things that impede exposure, and remove to learn.

We do a lot of things on a regular basis and notice that sometimes we run into uncomfortable situations. The easiest thing to do is to hid from it, ignore it, or put up the defense for it. The more difficult way is to look at what is bothering us.

It could be a food that doesn’t make you feel great but is habitual. It could be the remark someone makes that offends you. It could be the nagging pain you feel when you walk.

We all have ways of skirting these sticking points in life. Ignore the symptoms, pretend you didn’t hear it, walk differently to avoid the pain. I find that there’s so much to address that I can’t hit on them all. But there’s always at least one thing that I can nail. One piece of armor I can let go.

Live powerfully,

Steve

Movement and the mind, walking in San Francisco

I recently heard a podcast between Daniel Vitalis and Ido Portal. Vitalis is a “rewilding” leader who teaches ways to live in tune to original human ways. Portal is a natural movement practitioner.

Portal said that the human brain developed to the size we possess today in order to power greater complexity of physical movement. We have so much ability in our bodies to move in such intricate ways because of the size of our brains. I haven’t had a chance to verify the research behind this statement, but I have had an interesting experience last week that correlated with it.

Recently I was offered employment, which required an initial two-day training in San Francisco. I didn’t want to make the two-hour drive back and forth for two days, so I stayed with a friend near the training site. I took the train up to the closest station, walked the hilly streets the rest of the way, and then used buses and ferries to get to and from my various destinations through the week.

Because the City was mostly clouded and chilly, I had no qualms about hard fast walking. On my last day I walked over 12,000 steps and scaled 33 floors, according to my phone. I’m pretty sure that a few of the hills I climbed were at least four stories high. Add the stairs at building entrances, transportation terminals, and walking bridges, and 33 doesn’t seem like that much.

I noticed that I was much more upbeat than usual. From the moment I woke to the moment I went to bed, I had a very positive mindset about things. I felt like I could do anything.

My mood was lighter and I was also more willing to take on challenges. Part of my motivation was probably from the necessity of catching transportation before it was too late. I was on a schedule, and I had to make it on time to places. The other thing is that I was always very early for everything. I wanted to decrease the risk of being late as much as possible. I was up at five for a ten o’clock training. It’s such a great feeling that comes with being ahead of schedule.

Above all else, though, was the constant moving. I was walking, walking, walking. I loved it. My ankles became uber mobile. Up to three days after I got back, I was able to sit in a squat with feet much closer than usual. My normal tightness from sitting was absent, although I certainly sat a lot during training. At times I was sweating, at others I was huffing and puffing, and mostly I was warm and mobile.

My conversations with people were positive, productive, and often powerful. I spoke with some people I might not normally have spoken to. I was quicker to respond, more creative, and more alert. And I slept better.

Yes, there are many factors involved. Different environment, new job, temporary situation. However, I deeply felt the connection between lots of moving and mind stimulation. I don’t know if I would have been the same way had I driven my car everywhere, sitting for hours in traffic. I don’t think so.

Those four days in San Francisco will never leave my memory. Aside from the amazing training experience, my awesome friends who showed such kindness, and the humming life of the City, I will always remember the vigor I felt from significant movement every day.

Live powerfully,

Steve

Playing

Moving through playing is more varied and inspired than routine exercise. A training routine develops you to become stronger in focused ways, but playing is an outlet for movement based on feel and natural sequences.

You might run a certain number of miles every day, but unless you run around with your dog on a field or play a sport or do some sort of randomized mode of running, you won’t really step and move and slow and accelerate in ways other than the straightforward path of the usual jog or sprint.

One way to do “sprints” without making it an uber-structured session is to just kick off the shoes on a field of grass, jog and shake things off for a bit, and get bouncy. As you make your way around the field, find little moments to make quick bursts of running, and then come back to a light jog or bounce. Go with your feeling, and make sure to stay on your toes more and keep the integrity of your entire body. Don’t make dramatic flails or lunges. Keep it all close and within your range. Stop running if you feel any twinges of pain or joint misalignment.

I bring up the topic of playing because I realize that people who don’t have an established background of sports or training most likely have played as kids.

I remember playing tag with my sister and the neighborhood kids. One person is “it”, and has to chase down and tap someone else to not be “it”. Then that new “it” person has to do the same to someone else. It was a hilarious game of running, dodging, laughing, and sometimes crying. Lots of moment to moment movement tactics too.

Don’t hesitate to play when you get the chance. Bust out the football or frisbee at the park, race your dog or your kids, or just goof off by yourself if you aren’t embarrassed. If you do feel a bit shy, just start off with some jogging steps, squats, jumping jacks, bounces, however you feel like moving.

The routinized training for strength and other physical building is great for getting you from point A to point B. It’s important, though, that you keep the integrity of your own movement patterns. With any exercise you utilize for strength building, you must use your own ideal positions and technique. But fitting yourself into specified exercises might lead you away from your natural rhythms, ranges, and strengths.

Play can bring back this instinctual ability to move freely and spontaneously. Since you’re focused on the game or the mood, and not the movement, you are more likely to move the way you are best able.

The connection between all of this is that play teaches us to move, training builds strength in those movements, and better movement allows for better play.

Live powerfully,

Steve


Check out these examples of great movers:

movnat.com

http://www.tacfitacademy.com/

Ido Portal

Lots of inspiration from:

Daniel Vitalis

When pain, no train

I came upon the stage of my weekly cycle where sleep deprivation and physical training fight for priority. I was tired on Wednesday morning but went ahead and trained, feeling some energy.

During my warmups I was out of breath. I chugged ahead anyway, deciding to do two handed swings as a deload from one handed swings. This went fine at first, although I was definitely much lower in swing output than usual.

Then, about three quarters of the way through the swing sets, I felt a pang in my outer knee. It was like tendonitis. Sort of aching and a little sharp. I tried to stiffen up at the knees to avoid too much movement. It went away when I stopped the set, and then came back with each set. It was definitely not just tightness.

I tested a getup and my knee felt fine, so I went ahead and finished my training session. At the end, I was pooped. It was strange to remember what it felt like after hard squat sessions back when I was powerlifting. Instead of the “recharge” sensation I had become accustomed to, this was definitely a “workout” – fine for one time trial, but not what I was going for in training sessions.

Looking back, I realize I was fit enough to do ten swings every thirty seconds, but I certainly was not fit to do that and then train for the following two days. My body was still recovering. Compounded with lack of sleep, I was in the red zone.

It’s not always possible to train on a full night of sleep. I do train hard on low sleep, knowing that I need to pay extra attention to rest and food afterward. However, I misjudged the impact of the full exertion of the time trial.

Moving forward, I’m going to need to take a day off if I’m sleep deprived following full physical output. The combination of these two conditions is dangerous. Sure, you may find yourself physically exhausted and sleep deprived in an emergency requiring full physical exertion. In lifelong training though, to avoid injury and to build strength steadily, this is not a healthy internal setting.

Needless to say, I will be taking a break from hard training for the next day or two. Getting as much sleep as possible, as much sunlight and vitamin C as possible, and mobilizing joints will be my priorities. Gentle activity like walking, squats, pushups, and planks will occur as usual.

Live powerfully,

Steve

Kettlebell swing cues reinforced by the pressure of a timed trial

Timing myself on Monday and going through the pressure led to some good insights on swings. Swings train the hip hinge under acceleration. It’s like deadlifting with quick changes in the speed of the bar. I’m learning to get into good positions and make precise movements quickly.

Doing 100 swings in 5 minutes means doing one set of ten swings every thirty seconds. Because there’s so little time to rest, I was going into most of the sets just short of panting. It was everything I could do to clear some head space and focus on form. This squeeze on leisure caused me to realize the few things that make swings effective.

I controlled the movement of the kettlebell almost entirely with my hips. My feet had to be firmly planted, my knees pulling out, and my glutes squeezing as hard and fast as possible.

To minimize loss of power from the ground to the weight, I had to keep my abdomen and torso absolutely rigid. This allowed more force from my hip hinge to transfer from the ground to the weight in my hand.

The weight bearing shoulder had to be packed and tight to hold the arm straight and minimize the arch of the bell. If my shoulder pulled forward, I would lose precious tension and feel myself slow down. Every fraction of a second counted, because the quicker I could do the swings, the more rest time I could get.

I also found that the harder and quicker I snapped with my hips, the more the bell would float. I always knew this when practicing, but it mattered so much when I could barely get enough air out of my lungs at the top. So I put more in to get more out.

Lastly, I saw how important it was to minimize. I tried to keep my free arm close and stiff. I keep my head firmly aligned with my back. I resisted excessive bending of the knees. Even my hip hinge was a bit smaller. Any looseness, any unnecessary flinging or flopping, would slow me down both in speed and in energy. Everything had to go toward the movement of the kettlebell.

Focusing on throwing the kettlebell forward but keeping a hold of it, as a mental cue, served me greatly. It was simple and it worked.

How awesome, that these tiny little details, every single one of them, were in the book I read to learn how to swing. And even though I practiced them, every day, sometimes these more than those, and other times those more than these, every single one of them just rose to the surface when it really really counted.

Hope this helps emphasize the importance of form and technique as you train in your daily practice.

Live powerfully,

Steve

The triangle pose and making the bed

There’s a lot of things out there that can get you healthy and fit. Choose a few and do them.

If you didn’t look much further than this page, then here’s one: the triangle pose. It’s a pretty simple yoga pose. I learned it once from a nice, quiet evening class in Alhambra a few years ago.

  1. Stand tall with your feet together and hands together at chest level.
  2. Take a deep breath into your belly.
  3. Open your arms straight out to the sides, parallel to the floor, with palms facing the ground.
  4. Keeping your feet pointed forward, slowly scoot them apart to the sides. Stop when your feet are at about the same distance as your hands, or when comfortable.
  5. Carefully pivot your feet to face the left. Left toes to the left, pointed as straight to the side as is comfortable. Right heel to the right, foot can be at an angle.
  6. Keeping your knees as straight as you can, anchor your hips back to the right and tilt your torso slowly over your left leg. Keep your arms straight to the sides like a “T”.
  7. Tilt down and stop before your torso bends. Let your left arm come down to your leg and rest your hand where it naturally falls.
  8. Position your right arm vertical and keep your head neutral.
  9. Balance by two mechanisms. Keep your left leg taut and “pull” against your hamstring. At the same time, push your hips forward and “lock” yourself into place.
  10. Take easy breaths, and try to breathe deeply through your nose.
  11. After a few breaths, once you’ve found equilibrium, pull back up. Keep your torso straight, push your hips back to center, and regain the upright posture with arms to the sides.
  12. Slowly scoot your feet back to center.
  13. Bring your hands together at the chest and bring yourself to full height.
  14. Have a gentle breath in, and let it out slowly as you relax your arms down.
  15. Repeat to the other side.

This might not be the best yoga pose, but it’s the one I do.

The thing I love about this pose is that it sort of stretches me out, especially in the midsection, and it just calms me down. It’s probably because I use it as a small meditation time. I feel so good after doing it, especially when I’m outside, but even when I’m indoors it’s great.

The triangle pose is one of those things I’ve just been very grateful to have picked up and use almost every day. I can take it with me anywhere, and it helps to anchor me. It’s like making the bed every morning. Another simple practice that brings continuing benefit.

We’re always going to see the newest diet or exercise or gadget that’s supposed to make all the difference. If you’ve taken some practices into the fold before, and stopped doing them because of different reasons, try bringing some of those little things back. Some of the best long term practices don’t always make a big impact the first few times, but over the months and years you get a lot out of them.

What simple practices do you have?

Live powerfully,

Steve

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