MovNatTw 挑戰 Day1 呼吸

Day1是呼吸,設計是MovNat創始人Erwan。
演練是台灣首位MovNat訓練師Guth。

呼吸
呼吸是無意識地透過自主神經系統完成的。和其他的能力一樣,呼吸也可以透過精心訓練而改善,加強呼吸系統和優化細胞呼吸。

呼吸好處
呼吸可以維持和支持姿勢,放鬆、精神警覺或平靜,也可以有效的使用能量系統,以及運動的效能和日常生活的能量與活力。

呼吸對了嗎?
大多數的人都是使用胸部呼吸,這是一種非常低效能的呼吸方式,腹部是向內而不是向外,幅度只到鎖骨甚至更少的呼吸。

過度呼吸 Over-Breathing
過度呼吸是短暫、快速的呼吸,胸腔呼吸每分鐘可以呼吸20次獲更多次的呼吸。長時間吸入超過身體所需要的氧氣,反而加速了氧化和老化。
這叫做Bohr Effect,吸過多空氣,過少的二氧化碳作為介質,導致血液含氧量反而下降。長期來說有各種壞處,較低的能量、疲勞或難以集中。

呼吸控制不是挑戰
呼吸是一個很重要且有效的技能,提高身體表現和整個生活表現。

Day1呼吸挑戰:
放一個輕的東西在肚子上,當作觀察和回饋指標,沒有胸部起伏連續做腹式呼吸,60秒低於10下。

呼吸是基礎也是根本,如果能盡可能越多時間都用深緩慢長的呼吸,對你會很有幫助。


以下有空翻譯
Day1

Day 1 of the #MovNatChallenge2017 is breathing – designed & lead by @movnat founder @erwanlecorre # Breathing has been an integrate component of the MovNat method since its inception in 2007. Breathing is done unconsciously through the autonomic nervous system. Yet similarly to other natural movements its pattern can be mindfully trained and methodically improved, strengthening the respiratory system and optimizing cellular respiration. # Breath control supports better positional control, relaxation, mental alertness or calmness, efficient energy systems, recovery, and overall movement efficiency; it is wonderful for day to day levels of vitality as well. # Yet a majority of people are “chest breathing”, a very common inefficient breathing pattern done with the belly pulling inwardly instead of outwardly and only the upper chest expands when inhaling – clavicular breathing is even more superficial and worse with only the collarbone and shoulders raising. # Over-breathing ensues with short, small, rapid breaths as an unconscious, compensatory attempt to keep the body properly oxygenated – chest breathers can take 20 breaths per minutes or more, increasing oxygen intake significantly more than actually needed by the body, which paradoxically impairs proper oxygenation and accelerates oxidative damage and aging. # Common negative health effects are numerous, usually lower levels of energy or chronic fatigue, or difficulty focusing. # By making breath control more than a challenge but a priority and potent skill, you will improve your movement practice, physical performance, and whole life! # BREATHING CHALLENGE: Place a light object on your abdomen for kinesthetic feedback and visual confirmation while maintaining continuous abdominal breathing with no active movement of the upper chest and no more than 10 breaths within 60 seconds. # Be sure to tag @movnat + the instructor leading the daily challenge (today = @erwanlecorre) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants!

A post shared by MovNat (@movnat) on

movnatDay 1 of the #MovNatChallenge2017 is breathing – designed & lead by @movnat founder @erwanlecorre
#
Breathing has been an integrate component of the MovNat method since its inception in 2007. Breathing is done unconsciously through the autonomic nervous system. Yet similarly to other natural movements its pattern can be mindfully trained and methodically improved, strengthening the respiratory system and optimizing cellular respiration.
#
Breath control supports better positional control, relaxation, mental alertness or calmness, efficient energy systems, recovery, and overall movement efficiency; it is wonderful for day to day levels of vitality as well.
#
Yet a majority of people are “chest breathing”, a very common inefficient breathing pattern done with the belly pulling inwardly instead of outwardly and only the upper chest expands when inhaling – clavicular breathing is even more superficial and worse with only the collarbone and shoulders raising.
#
Over-breathing ensues with short, small, rapid breaths as an unconscious, compensatory attempt to keep the body properly oxygenated – chest breathers can take 20 breaths per minutes or more, increasing oxygen intake significantly more than actually needed by the body, which paradoxically impairs proper oxygenation and accelerates oxidative damage and aging.
#
Common negative health effects are numerous, usually lower levels of energy or chronic fatigue, or difficulty focusing.
#
By making breath control more than a challenge but a priority and potent skill, you will improve your movement practice, physical performance, and whole life!
#
BREATHING CHALLENGE:
Place a light object on your abdomen for kinesthetic feedback and visual confirmation while maintaining continuous abdominal breathing with no active movement of the upper chest and no more than 10 breaths within 60 seconds.
#
Be sure to tag @movnat + the instructor leading the daily challenge (today = @erwanlecorre) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants!

Day 2

Day 2 of the #MovNatChallenge2017 is sitting – Designed by @movnat founder @erwanlecorre # Is sitting worse than smoking? Recent scientific studies are gathering unquestionable evidence that prolonged sitting is very bad for your health. Those who sit hours a day have higher heart disease, diabetes, depression & mortality rates than those who don’t sit as much. You don’t need to be launched into space to be affected by the adverse physiological effects of a zero-gravity environment such as loss of bone density & muscle mass: all you need to do is to stay put in a chair for hours every day! # Unfortunately we can’t really offset the negative impact of sitting too much just by exercising more & prolonged standing is also proven to have adverse effect on health. # But we can look at the bright side of sitting, approach it in a healthier, more natural way to emphasize its positive aspects. First off let’s remember that sitting is practical & made of diverse positions or movements used to take a break, rest, wait, observe, or work. # Natural sitting implies: -sitting mostly on level surfaces rather than raised ones. -regularly allowing minute movements of the body (small motions at the hips, back, neck, arms, legs). -regularly changing sitting position on the spot. -maintaining a straight posture most of the time, or having the ability to intentionally do so. -maintaining continuous abdominal breathing # For the reasons above, sitting becomes more active, a movement that can help improve your mobility, posture, breathing rather than a passive, stiff, detrimental position. # SITTING CHALLENGE: Assume no less than 6 different sitting positions within 60 seconds without touching your hands to the ground for support…all while maintaining continuous abdominal breathing. Forget about “perfect form.” You can occasionally round your back, turn your head, move or lean your torso in any direction, outreach with your arms etc., There are more sit variations than shown in the video! # Be sure to tag @movnat and the instructor leading the daily challenge when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view & connect!

A post shared by MovNat (@movnat) on

movnatDay 2 of the #MovNatChallenge2017 is sitting – Designed by @movnat founder @erwanlecorre
#
Is sitting worse than smoking? Recent scientific studies are gathering unquestionable evidence that prolonged sitting is very bad for your health. Those who sit hours a day have higher heart disease, diabetes, depression & mortality rates than those who don’t sit as much. You don’t need to be launched into space to be affected by the adverse physiological effects of a zero-gravity environment such as loss of bone density & muscle mass: all you need to do is to stay put in a chair for hours every day!
#
Unfortunately we can’t really offset the negative impact of sitting too much just by exercising more & prolonged standing is also proven to have adverse effect on health.
#
But we can look at the bright side of sitting, approach it in a healthier, more natural way to emphasize its positive aspects. First off let’s remember that sitting is practical & made of diverse positions or movements used to take a break, rest, wait, observe, or work.
#
Natural sitting implies:
-sitting mostly on level surfaces rather than raised ones.
-regularly allowing minute movements of the body (small motions at the hips, back, neck, arms, legs).
-regularly changing sitting position on the spot.
-maintaining a straight posture most of the time, or having the ability to intentionally do so.
-maintaining continuous abdominal breathing
#
For the reasons above, sitting becomes more active, a movement that can help improve your mobility, posture, breathing rather than a passive, stiff, detrimental position.
#
SITTING CHALLENGE:
Assume no less than 6 different sitting positions within 60 seconds without touching your hands to the ground for support…all while maintaining continuous abdominal breathing. Forget about “perfect form.” You can occasionally round your back, turn your head, move or lean your torso in any direction, outreach with your arms etc., There are more sit variations than shown in the video!
#
Be sure to tag @movnat and the instructor leading the daily challenge when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view & connect!

Day 3

Day 3 of the #MovNatChallenge2017 is kneeling – Designed by @movnat Curriculum Director Danny Clark – @natural.mover # First things first: Do you have the range of motion to comfortably kneel deeply – hips fully resting on ankles? If not, your challenge is to sit in the kneeling position with an object between your legs and under your hips that elevates you enough to feel a stretch, but zero pain in your joints. Practice small movements here for one minute. # For those of you ready to up the ante, I have two challenges for you (Pick 1): # CHALLENGE #1 # Kneeling Reversing: # Start in a Deep Kneeling position. Shift your hips in the direction you want to move until your hips meet the ground. Use your gaze to lead the movement as you transition from one side to the other facing the other direction. Keep an upright spine throughout the sequence. Execute one repetition per side SLOW, then one repetition per side FAST. # This movement illustrates CONTEXT. #NaturalMovement always has a purpose in the real world. In this movement, we are visualizing the need to change our orientation 360 degrees. Maybe we need to turn around quickly because we sense danger behind us; maybe we just want to spin around efficiently while doing laundry; or maybe the movement just feels amazing so we pretend 😉. # CHALLENGE #2 # Tall Kneeling to Half Kneeling: # Start in a Deep Kneeling position and transition to a Tall Kneeling position. As SLOWLY as possible, sweep one leg forward and gingerly place it on the ground so you are in a Half Kneeling position. Maintain the same speed as you sweep it back and switch sides. Aim for 4 seconds for each sweep and avoid kicking the foot or leg out to the side during the movement. # This sequence illustrates the MovNat principle of EFFICIENCY. So often, speed hides little deficits in coordination, balance, mobility, etc. So to improve, we always practice movements SLOW as well as FAST. # Be sure to tag @movnat and the instructor leading the daily challenge (today = @natural.mover) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view & connect!

A post shared by MovNat (@movnat) on

movnatDay 3 of the #MovNatChallenge2017 is kneeling – Designed by @movnat Curriculum Director Danny Clark – @natural.mover
#
First things first: Do you have the range of motion to comfortably kneel deeply – hips fully resting on ankles? If not, your challenge is to sit in the kneeling position with an object between your legs and under your hips that elevates you enough to feel a stretch, but zero pain in your joints. Practice small movements here for one minute.
#
For those of you ready to up the ante, I have two challenges for you (Pick 1):
#
CHALLENGE #1
#
Kneeling Reversing:
#
Start in a Deep Kneeling position. Shift your hips in the direction you want to move until your hips meet the ground. Use your gaze to lead the movement as you transition from one side to the other facing the other direction. Keep an upright spine throughout the sequence. Execute one repetition per side SLOW, then one repetition per side FAST.
#
This movement illustrates CONTEXT. #NaturalMovement always has a purpose in the real world. In this movement, we are visualizing the need to change our orientation 360 degrees. Maybe we need to turn around quickly because we sense danger behind us; maybe we just want to spin around efficiently while doing laundry; or maybe the movement just feels amazing so we pretend 😉.
#
CHALLENGE #2
#
Tall Kneeling to Half Kneeling:
#
Start in a Deep Kneeling position and transition to a Tall Kneeling position. As SLOWLY as possible, sweep one leg forward and gingerly place it on the ground so you are in a Half Kneeling position. Maintain the same speed as you sweep it back and switch sides. Aim for 4 seconds for each sweep and avoid kicking the foot or leg out to the side during the movement.
#
This sequence illustrates the MovNat principle of EFFICIENCY. So often, speed hides little deficits in coordination, balance, mobility, etc. So to improve, we always practice movements SLOW as well as FAST.
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @natural.mover) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view & connect!
Day 4

Day 4 of the #MovNatChallenge2017 is reaching – Designed by @movnat Curriculum Director and Team Instructor Danny Clark – @natural.mover # Active reaching is one of the most under-utilized practical movements with a spectrum of physiological benefits: namely end-range strength and joint decompression. It’s also a great way to re-gain the muscle extensibility required for full-range climbing and lifting movements. # But reaching is also about tapping into something deeper. # In our modern world, everything is designed to be easy and “ergonomic” – counters, shelving, handles, and so many other conveniences that allow us to live more in our heads, while we forget about the rest of the incredible biotechnology that is our body. It’s crucial that we “exercise” our ability to utilize our body to interact and manipulate our external environment. # Like any Natural Movement, the more we mindfully we can practice and consciously connect to our environment, the more we will reclaim what’s naturally all of ours. Efficiency and ease in movement is well within everyone’s reach! # REACHING CHALLENGE # From the Half Kneeling position, place a marker at the tip of your lead foot. Stand up and take a minimum of 3 heel to toe footsteps (4 if you have long arms) and place an object for you to reach toward. Walk back and re-establish your half kneeling position. Now slowly and mindfully, create space in the entire chain from your toes to your fingertips until you make contact with the object. Hold contact with the object for a 2 full breaths and switch sides. Modify as necessary to stay within a pain-free range. # A few tips: # -Visualize creating space in each joint, starting with your ankle, then the hips, spine and shoulder joints.. -Rotate your spine before flexing it. See the video. -You can always go a little farther. Take your time and relax the areas that don't need tension. -BREATHE! # Be sure to tag @movnat and the instructor leading the daily challenge (today = @natural.mover) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view & connect!

A post shared by MovNat (@movnat) on

movnatDay 4 of the #MovNatChallenge2017 is reaching – Designed by @movnat Curriculum Director and Team Instructor Danny Clark – @natural.mover
#
Active reaching is one of the most under-utilized practical movements with a spectrum of physiological benefits: namely end-range strength and joint decompression. It’s also a great way to re-gain the muscle extensibility required for full-range climbing and lifting movements.
#
But reaching is also about tapping into something deeper.
#
In our modern world, everything is designed to be easy and “ergonomic” – counters, shelving, handles, and so many other conveniences that allow us to live more in our heads, while we forget about the rest of the incredible biotechnology that is our body. It’s crucial that we “exercise” our ability to utilize our body to interact and manipulate our external environment.
#
Like any Natural Movement, the more we mindfully we can practice and consciously connect to our environment, the more we will reclaim what’s naturally all of ours. Efficiency and ease in movement is well within everyone’s reach!
#
REACHING CHALLENGE
#
From the Half Kneeling position, place a marker at the tip of your lead foot. Stand up and take a minimum of 3 heel to toe footsteps (4 if you have long arms) and place an object for you to reach toward. Walk back and re-establish your half kneeling position. Now slowly and mindfully, create space in the entire chain from your toes to your fingertips until you make contact with the object. Hold contact with the object for a 2 full breaths and switch sides. Modify as necessary to stay within a pain-free range.
#
A few tips:
#
-Visualize creating space in each joint, starting with your ankle, then the hips, spine and shoulder joints..
-Rotate your spine before flexing it. See the video.
-You can always go a little farther. Take your time and relax the areas that don’t need tension.
-BREATHE!
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @natural.mover) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view & connect!
Day 5

Day 5 of the #MovNatChallenge2017 is deep squatting – lead by Team Instructor Kellen Milad – @mke_free_mover # The deep squat is one of the fundamental positions that has become synonymous with Natural Movement. The squat is not merely one position with an exact form, but there are many variations. In order to better adapt to different environments and situations it’s important to explore the squat in all planes of motion. # For today’s Natural Movement challenge, we have the deep squat with a twist…literally. By practicing rotation in the position, we’re free to visually scan our environment. We call this "situational awareness" – an important component of mindfulness. # Begin in a deep squat. If you’re still working on your squat mobility try adding a prop under your heels. In this position, engage your body pulling in through the creases of your hips and lengthening your spine to an upright alignment. # Twist through your head and shoulders to look over one shoulder. Notice what happens to your lower body in this action. Gain more range of motion by pivoting slightly through your feet or even dropping one knee to the ground. Be sure to keep your base of support rooted through each twist. Rotate from side to side making sure you reestablish your squat position between each twist. You can also incorporate standing up with the rotational action. # DEEP SQUAT CHALLENGE # Your challenge today is to practice your deep squat for 60 seconds while visually scanning your environment. Squat while using rotations and turns of your body to change your orientation. Stand up and return to your squat at least 2 times without losing your balance. — Do you notice a difference between your two sides? Did you feel your range of motion and balance improve with practice? Leave a comment and let us know. # Be sure to tag @movnat and the instructor leading the daily challenge (today = @mke_free_mover) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants!

A post shared by MovNat (@movnat) on

movnatDay 5 of the #MovNatChallenge2017 is deep squatting – lead by Team Instructor Kellen Milad – @mke_free_mover
#
The deep squat is one of the fundamental positions that has become synonymous with Natural Movement. The squat is not merely one position with an exact form, but there are many variations. In order to better adapt to different environments and situations it’s important to explore the squat in all planes of motion.
#
For today’s Natural Movement challenge, we have the deep squat with a twist…literally. By practicing rotation in the position, we’re free to visually scan our environment. We call this “situational awareness" – an important component of mindfulness.
#
Begin in a deep squat. If you’re still working on your squat mobility try adding a prop under your heels. In this position, engage your body pulling in through the creases of your hips and lengthening your spine to an upright alignment.
#
Twist through your head and shoulders to look over one shoulder. Notice what happens to your lower body in this action. Gain more range of motion by pivoting slightly through your feet or even dropping one knee to the ground. Be sure to keep your base of support rooted through each twist. Rotate from side to side making sure you reestablish your squat position between each twist. You can also incorporate standing up with the rotational action.
#
DEEP SQUAT CHALLENGE
#
Your challenge today is to practice your deep squat for 60 seconds while visually scanning your environment. Squat while using rotations and turns of your body to change your orientation. Stand up and return to your squat at least 2 times without losing your balance.
— Do you notice a difference between your two sides? Did you feel your range of motion and balance improve with practice? Leave a comment and let us know.
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @mke_free_mover) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants!
Day 6

Day 6 of the #MovNatChallenge2017 is squat walking – lead by Team Instructor Kellen Milad – @mke_free_mover # Building from yesterday, let's add some locomotion to our squat position. In certain environments it is not always possible to walk in a fully upright position. This is why MovNat greatly values the ability to move with strength and control while in a squat position. We’ll try 2 different patterns – the squat walk and split kneel walk. # Squat walk. Begin in your deep split squat with a long spine. Shift your center of gravity forward and push through your front foot, this will lift your center of gravity slightly. Step your back leg forward and lower back in your split squat. Continue walking forward in this fashion and then backward. Remember to breathe deeply and avoid rounding your back. # Next, try moving laterally. You may find that you begin to access more of a deep knee bend here by staying on the balls of the feet. The deep knee bend requires less mobility but demands greater stability. # Split Kneel Walk. Start in a split kneel (from tall kneeling slide one leg back). Step your back leg forward into a half kneel position. Shift your bodyweight forward allowing your front heel to leave the ground and extending your knee forward until it softly contacts the ground. You’re back in split kneeling. Step the back leg forward and repeat for the next step. # This more difficult pattern demands a great deal of balance and foot mobility. Assist the movement by using your hands for support as your find the proper sequence and timing. I find the key is to slightly open your body and lean back as your knee reaches for the ground, this will prevent impact on the knee with each step. # SQUAT WALK CHALLENGE # Your challenge today is to practice walking while in your squat position for 60 seconds using the squat walk and/or split kneel walk. Move in all planes – forward, backward, laterally, and rotationally – staying in a pain-free zone. Get creative! # Be sure to tag @movnat and the instructor leading the daily challenge (today = @mke_free_mover) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #groundmovement

A post shared by MovNat (@movnat) on

movnatDay 6 of the #MovNatChallenge2017 is squat walking – lead by Team Instructor Kellen Milad – @mke_free_mover
#
Building from yesterday, let’s add some locomotion to our squat position. In certain environments it is not always possible to walk in a fully upright position. This is why MovNat greatly values the ability to move with strength and control while in a squat position. We’ll try 2 different patterns – the squat walk and split kneel walk.
#
Squat walk. Begin in your deep split squat with a long spine. Shift your center of gravity forward and push through your front foot, this will lift your center of gravity slightly. Step your back leg forward and lower back in your split squat. Continue walking forward in this fashion and then backward. Remember to breathe deeply and avoid rounding your back.
#
Next, try moving laterally. You may find that you begin to access more of a deep knee bend here by staying on the balls of the feet. The deep knee bend requires less mobility but demands greater stability.
#
Split Kneel Walk. Start in a split kneel (from tall kneeling slide one leg back). Step your back leg forward into a half kneel position. Shift your bodyweight forward allowing your front heel to leave the ground and extending your knee forward until it softly contacts the ground. You’re back in split kneeling. Step the back leg forward and repeat for the next step.
#
This more difficult pattern demands a great deal of balance and foot mobility. Assist the movement by using your hands for support as your find the proper sequence and timing. I find the key is to slightly open your body and lean back as your knee reaches for the ground, this will prevent impact on the knee with each step.
#
SQUAT WALK CHALLENGE
#
Your challenge today is to practice walking while in your squat position for 60 seconds using the squat walk and/or split kneel walk. Move in all planes – forward, backward, laterally, and rotationally – staying in a pain-free zone. Get creative!
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @mke_free_mover) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #groundmovement
Day7

Day 7 of the #MovNatChallenge2017 is getting up – lead by Team Instructor Abby Clark – @feminine_badass # Nod your head if you've heard of the "Turkish Get Up". It's typically performed with a kettlebell locked out overhead and often categorized as a "functional" movement to build strength, stability and mobility. It's a great exercise and one that I have personally spent years teaching to clients. # Here's what the MovNat lens exposes: "functional" movement doesn't always mean practical movement, but the inverse statement is true 100% of the time. Let that digest for a second. # The Turkish did not invent the get up – in fact there are several techniques for getting up/down depending on a number of variables such as whether or not you have a load, if you are prone or supine lying, contextual demands that require speed or a change in orientation, etc. # In #MovNat we teach many different get up techniques to prepare you for what we call #realworldfitness. Just like the TGU, your body will function more like its supposed to by training these skills, but what is even more vital is training your ability to be adaptable in variable and complex environments. Just like Forest Gump says, "ya never knew whatcha ya gonna get." # GET UP CHALLENGE # Choose 4 of the 6 get up variations I show and flow through them for 60 seconds. Feel free to create your own as well. # Some final tips: # -My sequence roughly goes easiest to most challenging. Choose what's safe and pain-free for you. -For beginners use momentum, such as rocking to help you up or use a light weight for some counter-balance. -The key for #getups is to get your center of gravity (a little below your belly button) over your base of support BOS which is your hips. # Be sure to tag @movnat and the instructor leading the daily challenge (today = @feminine_badass) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants! 😀 #fitness #movement

A post shared by MovNat (@movnat) on

Day 7 of the #MovNatChallenge2017 is getting up – lead by Team Instructor Abby Clark – @feminine_badass
#
Nod your head if you’ve heard of the “Turkish Get Up". It’s typically performed with a kettlebell locked out overhead and often categorized as a “functional" movement to build strength, stability and mobility. It’s a great exercise and one that I have personally spent years teaching to clients.
#
Here’s what the MovNat lens exposes: “functional" movement doesn’t always mean practical movement, but the inverse statement is true 100% of the time. Let that digest for a second.
#
The Turkish did not invent the get up – in fact there are several techniques for getting up/down depending on a number of variables such as whether or not you have a load, if you are prone or supine lying, contextual demands that require speed or a change in orientation, etc.
#
In #MovNat we teach many different get up techniques to prepare you for what we call #realworldfitness. Just like the TGU, your body will function more like its supposed to by training these skills, but what is even more vital is training your ability to be adaptable in variable and complex environments. Just like Forest Gump says, “ya never knew whatcha ya gonna get." #
GET UP CHALLENGE
#
Choose 4 of the 6 get up variations I show and flow through them for 60 seconds. Feel free to create your own as well.
#
Some final tips:
#
-My sequence roughly goes easiest to most challenging. Choose what’s safe and pain-free for you.
-For beginners use momentum, such as rocking to help you up or use a light weight for some counter-balance.
-The key for #getups is to get your center of gravity (a little below your belly button) over your base of support BOS which is your hips.
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @feminine_badass) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants! 😀
#fitness #movement
Day8

Day 8 of the #MovNatChallenge2017 is sprawling – lead by Team Instructor Abby Clark – @feminine_badass # It's time to crank up the heat a bit for this next challenge because moving naturally includes being able to respond to your environment-which includes other human beings-with speed and power. # Sprawling is a technique used to evade an attacker trying to control you. By explosively creating distance with your hips while pushing their head downward, you can gain a dominant position or avoid being taken control of. Pure #movementbadassary # The closest movement in the fitness industry is the "burpee" Sure, these can be used purely for conditioning but through the MovNat method we can train this movement to be more practical and adaptable. By practicing it in different positions, angles, and environments, we develop #realworldfitness # Half of this sequence is also a way to get up rapidly from a prone lying position. # The sprawl beautifully exemplifies the bigger picture of MovNat: to be competent in the real world, you need to be both fast and slow; strong and fluid; intense and gentle. Truly unspecialized. # SPRAWL CHALLENGE # In the video I demonstrate 3 variations the sprawl. There are many more-those with a martial arts background can demo more tomorrow. # Variation 1: Start in a Flexed Foot Kneel. Hinge from the hips, place your hands right in front your knees, then drive your hips back explosively to land in a "plank" position. Hop the knees back to the flexed foot kneel position and repeat. # Variation 2: Follow the above guidelines but drop your upper body closer to the ground as your feet hit the floor. Push yourself up explosively and drive your knees toward your hands to finish back in the flexed foot kneel. # Variation 3: Make it more intense (and practical) by starting from standing. Drop your upper body as close as you can to the ground for rockstar status. # Complete 10 reps of whichever variation suits you best. # Be sure to tag @movnat and the instructor leading the daily challenge (today = @feminine_badass) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect!

A post shared by MovNat (@movnat) on

Day 8 of the #MovNatChallenge2017 is sprawling – lead by Team Instructor Abby Clark – @feminine_badass
#
It’s time to crank up the heat a bit for this next challenge because moving naturally includes being able to respond to your environment-which includes other human beings-with speed and power.
#
Sprawling is a technique used to evade an attacker trying to control you. By explosively creating distance with your hips while pushing their head downward, you can gain a dominant position or avoid being taken control of. Pure #movementbadassary
#
The closest movement in the fitness industry is the “burpee" Sure, these can be used purely for conditioning but through the MovNat method we can train this movement to be more practical and adaptable. By practicing it in different positions, angles, and environments, we develop #realworldfitness
#
Half of this sequence is also a way to get up rapidly from a prone lying position.
#
The sprawl beautifully exemplifies the bigger picture of MovNat: to be competent in the real world, you need to be both fast and slow; strong and fluid; intense and gentle. Truly unspecialized.
#
SPRAWL CHALLENGE
#
In the video I demonstrate 3 variations the sprawl. There are many more-those with a martial arts background can demo more tomorrow.
#
Variation 1: Start in a Flexed Foot Kneel. Hinge from the hips, place your hands right in front your knees, then drive your hips back explosively to land in a “plank" position. Hop the knees back to the flexed foot kneel position and repeat.
#
Variation 2: Follow the above guidelines but drop your upper body closer to the ground as your feet hit the floor. Push yourself up explosively and drive your knees toward your hands to finish back in the flexed foot kneel.
#
Variation 3: Make it more intense (and practical) by starting from standing. Drop your upper body as close as you can to the ground for rockstar status.
#
Complete 10 reps of whichever variation suits you best.
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @feminine_badass) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect!
Day9

Day 9 of the #MovNatChallenge2017 is crawling – lead by Australian Team Instructor Matt Rutley – @stage6fitness # Crawling is usually the first locomotive #NaturalMovement we develop as babies. Look at most other animals-the movements that they perform when they are young are meant to be developed and carried into maturity. Most human adults have lost efficiency in this pattern and their world shrinks little by little as more movements are lost. # Although crawling might not be our default pattern for locomotion, there are many practical reasons why crawling should be in your movement library. For one, it’s stable due to the lower centre of gravity. If you were on the edge of a roof cleaning gutters, would you rather be on all fours or standing precariously? It can also be used when you need to reduce your height to either travel underneath something low or to avoid detection. # From a functional point of view, crawling is great way to condition the hands, wrists and shoulders in a way that we normally don’t. It’s also great for improving stability throughout the body, particularly the torso. # CRAWLING CHALLENGE: # The crawl we are going to practice is the Foot Hand crawl. If you cannot perform a Foot Hand crawl, don’t dismay, you will perform a Knee Hand crawl (knees on ground for additional support). # What we’re chasing here is some volume. You will crawl continuously for 60 seconds. # If you struggle with crawling, go slow. You don’t even have to move forward-just raise your arm and leg in a contralateral fashion. If you can crawl, move forward and backwards. Have a go at sideways and turning also paying attention to keeping a contralateral pattern while you do. For some people, this will be enough and that is perfectly ok. # If 60 seconds of continuous crawling sounds like a cinch, add some intensity. Crawl fast. Crawl super slow. # Crawling is often seen as an easy thing to do but it might surprise you how challenging it can be. # Be sure to tag @movnat and the instructor leading the deal challenge (today = @stage6fitness) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect!

A post shared by MovNat (@movnat) on

Day 9 of the #MovNatChallenge2017 is crawling – lead by Australian Team Instructor Matt Rutley – @stage6fitness
#
Crawling is usually the first locomotive #NaturalMovement we develop as babies. Look at most other animals-the movements that they perform when they are young are meant to be developed and carried into maturity. Most human adults have lost efficiency in this pattern and their world shrinks little by little as more movements are lost.
#
Although crawling might not be our default pattern for locomotion, there are many practical reasons why crawling should be in your movement library. For one, it’s stable due to the lower centre of gravity. If you were on the edge of a roof cleaning gutters, would you rather be on all fours or standing precariously? It can also be used when you need to reduce your height to either travel underneath something low or to avoid detection.
#
From a functional point of view, crawling is great way to condition the hands, wrists and shoulders in a way that we normally don’t. It’s also great for improving stability throughout the body, particularly the torso.
#
CRAWLING CHALLENGE:
#
The crawl we are going to practice is the Foot Hand crawl. If you cannot perform a Foot Hand crawl, don’t dismay, you will perform a Knee Hand crawl (knees on ground for additional support).
#
What we’re chasing here is some volume. You will crawl continuously for 60 seconds.
#
If you struggle with crawling, go slow. You don’t even have to move forward-just raise your arm and leg in a contralateral fashion. If you can crawl, move forward and backwards. Have a go at sideways and turning also paying attention to keeping a contralateral pattern while you do. For some people, this will be enough and that is perfectly ok.
#
If 60 seconds of continuous crawling sounds like a cinch, add some intensity. Crawl fast. Crawl super slow.
#
Crawling is often seen as an easy thing to do but it might surprise you how challenging it can be.
#
Be sure to tag @movnat and the instructor leading the deal challenge (today = @stage6fitness) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect!
Day 10

Day 10 of the #MovNatChallenge2017 is crawling transitions – lead by Team Instructor Matt Rutley – @stage6fitness BTW, Stage6fitness is also one of many MovNat Licensed Facilities throughout the world. Be sure to check out our directory on MovNat.com to find a facility or trainer near you!
#
Transitions are those small but crucial movements that are all too often forgotten in our modern, quantity-focused methods of developing “fitness.” But, the reality is in #realworldfitness transitions contribute greatly toward effective, efficient performance.
#
There’s no way to hit a PR on transitions – which is why we at @movnat believe that prioritizing movement skill acquisition actually drives improvements in fitness automatically; while it doesn’t usually work the other way around. Put another way: quality drives quantity.
#
Anyway, enough philosophy…let’s move on.
#
As I mentioned in my last post, crawling is not generally the way most people get around. Sometimes you may be required to crawl for longer periods of time like travelling up or down a steep gradient but, its more often employed in brief transitional sequences.
#
How fluidly/smoothly can you transition between various crawls besides the Foot Hand crawl? What about sitting or kneeling to crawling? Crawling to standing? Running to crawling? You catch the drift.
#
CHALLENGE:
#
Perform 3 different transitions that link crawling to another type of crawling or another type of movement sequence. Go from standing to crawling, and back to standing, for example – it’s up to you. Knee Hand, Foot Hand, Push Pull, Inverted, Shoulder, Hip Thrust…the variations of practical crawls are many. Any crawl you know, you can use.
#
Just one little thing to consider, try to think about when and why you would use your transitions. If you can, try to give it some meaning, give it a purpose, make it applicable from that practical lens.
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @stage6fitness) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants!

Day 11

Day 11 of the #MovNatChallenge2017 is side rolling – lead by European Team Instructor Bernd Reicheneder – @berndreicheneder # Side rolling is another natural movement with origins in the neuro-developmental sequence. We have already covered aspects of rotation in our challenge, and today we'll work on developing torso mobility and strength all the way at ground level. # Rolling illustrates the balance of tension and relaxation to optimally perform any movement. Too much tension or too much relaxation makes the movement very difficult without relying on your limbs to assist. # We'll be practicing three variations of side rolling: # 1⃣Fundamental Side Roll 2⃣Elbow Side Roll 3⃣Hand Side Roll # Get competent in one skill to progress to the next step. # SIDE ROLL CHALLENGE # Fundamental Side Roll: # Begin in a supine stretched position. Now use your eyes, your head, your arm and the strength of your abs, while relaxing the lower body, to body weight shift and reach to the other side and eventually roll into a prone stretched position. Perform 1 full roll each direction # Elbow Side Roll # Start In an elbow/shoulder flexed supine position. Use your head, arms and perhaps your legs to body weight shift into an elbow supported prone position. Through a light body weight shift and pushing off from the lower arms you can roll back into the supine position. Perform 1 full roll each direction. # Hand Side Roll # Let’s say you are in a Push Up position. First bend one elbow and lower your bodyweight onto that side. Then lower to that forearm while keeping the other in a still extended position and then further down so the the shoulder initiates the roll onto the back. The other arm you help control the movement onto your back. Then reverse the motion back into the Push Up Position. Perform 1 Hand Side Roll per side. # Side Rolling functions originally as an engine for developing core-stability and should be never missed in your training! So roll on! # Be sure to tag @movnat and the instructor leading the daily challenge (today = @berndreicheneder) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect!

A post shared by MovNat (@movnat) on

Day 11 of the #MovNatChallenge2017 is side rolling – lead by European Team Instructor Bernd Reicheneder – @berndreicheneder
#
Side rolling is another natural movement with origins in the neuro-developmental sequence. We have already covered aspects of rotation in our challenge, and today we’ll work on developing torso mobility and strength all the way at ground level.
#
Rolling illustrates the balance of tension and relaxation to optimally perform any movement. Too much tension or too much relaxation makes the movement very difficult without relying on your limbs to assist.
#
We’ll be practicing three variations of side rolling:
#
1⃣Fundamental Side Roll
2⃣Elbow Side Roll
3⃣Hand Side Roll
#
Get competent in one skill to progress to the next step.
#
SIDE ROLL CHALLENGE
#
Fundamental Side Roll:
#
Begin in a supine stretched position. Now use your eyes, your head, your arm and the strength of your abs, while relaxing the lower body, to body weight shift and reach to the other side and eventually roll into a prone stretched position. Perform 1 full roll each direction
#
Elbow Side Roll
#
Start In an elbow/shoulder flexed supine position. Use your head, arms and perhaps your legs to body weight shift into an elbow supported prone position. Through a light body weight shift and pushing off from the lower arms you can roll back into the supine position. Perform 1 full roll each direction.
#
Hand Side Roll
#
Let’s say you are in a Push Up position. First bend one elbow and lower your bodyweight onto that side. Then lower to that forearm while keeping the other in a still extended position and then further down so the the shoulder initiates the roll onto the back. The other arm you help control the movement onto your back. Then reverse the motion back into the Push Up Position. Perform 1 Hand Side Roll per side.
#
Side Rolling functions originally as an engine for developing core-stability and should be never missed in your training! So roll on!
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @berndreicheneder) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect!
Day 12

Day 12 of the #MovNatChallenge2017 is backward rolling – lead by superhero dad and Team Instructor Bernd Reicheneder – @berndreicheneder # Today's movement is a challenging movement to master. The practical Backward Roll is pulled from the @MovNat Level 2 curriculum. In contrast to the side roll from yesterday, this pattern is a more complex one which requires tons of control of your center of gravity, flexibility of your spine, and stabilization of your midline and shoulder. # From the practical perspective, Backward Rolling can be used as way to get up from a supine lying position, recover more efficiently from a backward fall, and escape from precarious positions in martial arts. # One distinguishing factor of any practical roll is that the movement trajectory is over the shoulder-not directly over the spine like in a "gymnastics roll" Because practical situations don't usually involve padded mats, "shoulder rolling" allows us to follow a trajectory over more soft tissue than bone. # BACKWARD ROLLING CHALLENGE # Your challenge today is display as many of the fours steps in the progression as possible. Ideally, you'll finish with one very smooth backward roll. If not, just display what your body can safely handle today. # 1⃣ Supine Lying Overhead Dip # Lay flat with bent knees and in a relaxed supine positon. Start with core bracing and combine this in a controlled way with a flexing leg lift. When the legs pass the vertical line above the center of gravity you have to control the downward movement of the legs over your head. Distribute the stretch over your whole spine and feel the internal pressure of your body folding over itself. Breathe! Try slowly to lower your feet to the ground or the wall behind you if that's too much. Use your arms to control the stability of the movement and keep the pressure off the head/neck as much as possible. # Due to the technical nature of this movement, we are putting steps 2⃣3⃣➕4⃣ in the comments below. # Be sure to tag @movnat and the instructor leading the daily challenge (today = @berndreicheneder) when you post your challenge video. As usual, Use the hashtags #MovNatChallenge2017 and #GroundMovement !

A post shared by MovNat (@movnat) on

Day 12 of the #MovNatChallenge2017 is backward rolling – lead by superhero dad and Team Instructor Bernd Reicheneder – @berndreicheneder
#
Today’s movement is a challenging movement to master. The practical Backward Roll is pulled from the @MovNat Level 2 curriculum. In contrast to the side roll from yesterday, this pattern is a more complex one which requires tons of control of your center of gravity, flexibility of your spine, and stabilization of your midline and shoulder.
#
From the practical perspective, Backward Rolling can be used as way to get up from a supine lying position, recover more efficiently from a backward fall, and escape from precarious positions in martial arts.
#
One distinguishing factor of any practical roll is that the movement trajectory is over the shoulder-not directly over the spine like in a “gymnastics roll" Because practical situations don’t usually involve padded mats, “shoulder rolling" allows us to follow a trajectory over more soft tissue than bone.
#
BACKWARD ROLLING CHALLENGE
#
Your challenge today is display as many of the fours steps in the progression as possible. Ideally, you’ll finish with one very smooth backward roll. If not, just display what your body can safely handle today.
#
1⃣ Supine Lying Overhead Dip
#
Lay flat with bent knees and in a relaxed supine positon. Start with core bracing and combine this in a controlled way with a flexing leg lift. When the legs pass the vertical line above the center of gravity you have to control the downward movement of the legs over your head. Distribute the stretch over your whole spine and feel the internal pressure of your body folding over itself. Breathe! Try slowly to lower your feet to the ground or the wall behind you if that’s too much. Use your arms to control the stability of the movement and keep the pressure off the head/neck as much as possible.
#
Due to the technical nature of this movement, we are putting steps 2⃣3⃣➕4⃣ in the comments below.
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @berndreicheneder) when you post your challenge video. As usual, Use the hashtags #MovNatChallenge2017 and #GroundMovement !
Day13

Day 13 of the #MovNatChallenge2017 is forward rolling from kneeling – designed and demonstrated by Canadian Team Instructor and Master Trainer Craig Rice – @victoria.ape # Safety first. As we mentioned yesterday, Rolling is a Level 2 MovNat skill. If you have any current spine issues, this challenge may not be for you. Use good judgement. Instead, you can just practice the deep squat and transitions I show to change my orientation. # One practical use of this movement is to reposition your body quickly from one point to another while still staying low to the ground. Which is a fancy way of saying it can be used to sneak around. Rolling is also a way to more efficiently absorb the impact from a big downward jump. # New to forward rolling? Finding yourself a soft surface will make your learning go much safer and smoother. In my case, I had to go to the top of a mountain to find something soft! # The Coles Notes (Spark notes in America) for an efficient roll are: Start the roll by lowering one shoulder to the ground (it shouldn't hit the ground). Get your nose as far into your armpit of the other shoulder. Push yourself forward with your feet. Roll across your back diagonally (not straight down the spine). Come out of the roll on the opposite hip from the shoulder you started on into a figure four sit position. # FORWARD ROLLING CHALLENGE: # Start in a kneeling position. Roll once and stay low as you come out of the roll. Use your deep squat and other positions/transitions you've learned to turn around in place, staying low. Then, roll back to the where you started. Perform at least two rolls (1 on each shoulder)…even if they aren't pretty, they still count! # You still get full credit if have a spine issue and decided to just show the transitions. Don't be afraid to post a video even if you struggle with technique-I'll give feedback to anyone that requests help by including #helpvictoria.ape in their post # Be sure to tag @movnat and the instructor leading the daily challenge (today = @victoria.ape) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect!

A post shared by MovNat (@movnat) on

Day 13 of the #MovNatChallenge2017 is forward rolling from kneeling – designed and demonstrated by Canadian Team Instructor and Master Trainer Craig Rice – @victoria.ape
#
Safety first. As we mentioned yesterday, Rolling is a Level 2 MovNat skill. If you have any current spine issues, this challenge may not be for you. Use good judgement. Instead, you can just practice the deep squat and transitions I show to change my orientation.
#
One practical use of this movement is to reposition your body quickly from one point to another while still staying low to the ground. Which is a fancy way of saying it can be used to sneak around. Rolling is also a way to more efficiently absorb the impact from a big downward jump.
#
New to forward rolling? Finding yourself a soft surface will make your learning go much safer and smoother. In my case, I had to go to the top of a mountain to find something soft!
#
The Coles Notes (Spark notes in America) for an efficient roll are: Start the roll by lowering one shoulder to the ground (it shouldn’t hit the ground). Get your nose as far into your armpit of the other shoulder. Push yourself forward with your feet. Roll across your back diagonally (not straight down the spine). Come out of the roll on the opposite hip from the shoulder you started on into a figure four sit position.
#
FORWARD ROLLING CHALLENGE:
#
Start in a kneeling position. Roll once and stay low as you come out of the roll. Use your deep squat and other positions/transitions you’ve learned to turn around in place, staying low. Then, roll back to the where you started. Perform at least two rolls (1 on each shoulder)…even if they aren’t pretty, they still count!
#
You still get full credit if have a spine issue and decided to just show the transitions. Don’t be afraid to post a video even if you struggle with technique-I’ll give feedback to anyone that requests help by including #helpvictoria.ape in their post
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @victoria.ape) when you post your challenge video. Use the hashtags #MovNatChallenge2017and #GroundMovement so we can all view and connect!
Day 14

Day 14 of the #MovNatChallenge2017 is forward rolling from standing – designed and demonstrated by Team Instructor and Master Trainer Craig Rice – @victoria.ape # Ok, everyone – we’re cumulating our FINAL day of rolling with a full transition from standing to rolling to standing. Since this is a Level 2 @movnat skill that not everyone is ready for, you are welcome replace this movement by practicing any part of the prior rolling progressions (side, backward, or forward) OR replace the movement entirely with a standing to crawl to standing transition instead. Don’t be discouraged if this rolling section has been difficult or out of reach for you. Tomorrow, we’re switching gears. # The practical purpose of rolling from standing includes going over or under an obstacle-or both if they are spaced just right-while accumulating momentum to continue locomotion from a standing position. Once your roll is at this level of competence, it can also be used to safely land jumps from higher heights or to impress your friends with your ninja skills. # STANDING ROLL CHALLENGE: # Start in a standing position do a forward roll and end in a standing position. If everything is going well, challenge yourself you see how far you can travel with one roll. I totally could have gone farther but the ground was wet, so it would have been unsafe. # You still get full credit if you have a back or other limitation and you decided to shoot an alternate video, as suggested above. Don't be afraid to post a video even if you struggle with technique and I'll give feedback to anyone that requests help by including #helpvictoria.ape in their post. Bonus style points if you say "that's how I roll" with some attitude in your video. # Be sure to tag @movnat and the instructor leading the daily challenge (today = @victoria.ape) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants!’

A post shared by MovNat (@movnat) on

Day 14 of the #MovNatChallenge2017 is forward rolling from standing – designed and demonstrated by Team Instructor and Master Trainer Craig Rice – @victoria.ape
#
Ok, everyone – we’re cumulating our FINAL day of rolling with a full transition from standing to rolling to standing. Since this is a Level 2 @movnat skill that not everyone is ready for, you are welcome replace this movement by practicing any part of the prior rolling progressions (side, backward, or forward) OR replace the movement entirely with a standing to crawl to standing transition instead. Don’t be discouraged if this rolling section has been difficult or out of reach for you. Tomorrow, we’re switching gears.
#
The practical purpose of rolling from standing includes going over or under an obstacle-or both if they are spaced just right-while accumulating momentum to continue locomotion from a standing position. Once your roll is at this level of competence, it can also be used to safely land jumps from higher heights or to impress your friends with your ninja skills.
#
STANDING ROLL CHALLENGE:
#
Start in a standing position do a forward roll and end in a standing position. If everything is going well, challenge yourself you see how far you can travel with one roll. I totally could have gone farther but the ground was wet, so it would have been unsafe.
#
You still get full credit if you have a back or other limitation and you decided to shoot an alternate video, as suggested above. Don’t be afraid to post a video even if you struggle with technique and I’ll give feedback to anyone that requests help by including #helpvictoria.ape in their post. Bonus style points if you say “that’s how I roll" with some attitude in your video.
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @victoria.ape) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants!’
Day 15

Day 15 of the #MovNatChallenge2017 is ground movement sequencing – designed and demonstrated by the infamous Canadian Team Instructor Stefano Tripney – @captainstefano # Once you have a good grasp of the basic movement domains and specific skills that we've chosen to highlight in this ground movement series, the next step is to gradually begin linking them together to form a sequence. The power of the sequence is it can become a consistent, mindful, feel-good, skill sharpening practice that you can continue on a daily basis (or whatever frequency you choose). # In addition to improving the skills themselves, transitioning from one movement skill to the next in an efficient manner is a hallmark sign of heightened physical competence and the essence of a "smart body." It allows for higher levels of adaptability to changes in your environment or whatever the immediate situation dictates. Flowing between movement skills breathes life into your practice and adds another layer of complexity and creativity providing for endless exploration. # SEQUENCING CHALLENGE # Your challenge today is to play some "monkey see, monkey do." In this video, I flow through a quick sequence that draws from large variety of the movement skills that we've developed over the course of the last couple of weeks. See if you can mirror my practice while staying within the movement pool you feel comfortable with. Please do feel free go at your own pace and make any modifications appropriate for your current ability and comfort level. # Be sure to tag @movnat and the instructor leading the daily challenge (today = @captainstefano) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants!

A post shared by MovNat (@movnat) on

Day 15 of the #MovNatChallenge2017 is ground movement sequencing – designed and demonstrated by the infamous Canadian Team Instructor Stefano Tripney – @captainstefano
#
Once you have a good grasp of the basic movement domains and specific skills that we’ve chosen to highlight in this ground movement series, the next step is to gradually begin linking them together to form a sequence. The power of the sequence is it can become a consistent, mindful, feel-good, skill sharpening practice that you can continue on a daily basis (or whatever frequency you choose).
#
In addition to improving the skills themselves, transitioning from one movement skill to the next in an efficient manner is a hallmark sign of heightened physical competence and the essence of a “smart body." It allows for higher levels of adaptability to changes in your environment or whatever the immediate situation dictates. Flowing between movement skills breathes life into your practice and adds another layer of complexity and creativity providing for endless exploration.
#
SEQUENCING CHALLENGE
#
Your challenge today is to play some “monkey see, monkey do." In this video, I flow through a quick sequence that draws from large variety of the movement skills that we’ve developed over the course of the last couple of weeks. See if you can mirror my practice while staying within the movement pool you feel comfortable with. Please do feel free go at your own pace and make any modifications appropriate for your current ability and comfort level.
#
Be sure to tag @movnat and the instructor leading the daily challenge (today = @captainstefano) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants!

Day 16

This is the final day of the #movnatchallenge2017 and we'd like to take a minute to offer a huge applause to everyone who participated. In the past 16 days you've crawled, rolled, sat, squatted, kneeled, reached, and expanded both your body and mind to another level of movement capability. # The hidden purpose of this challenge was more than showing you some new random moves. It was greater even than teaching you that Natural Movement always has a practical application in the real world, as well as many “functional” physiological benefits woven within. Our secret agenda-which many of you already picked up on-was to empower you with a foundational, cohesive, autonomous practice of #groundmovement # We believe that mindful, consistent practice of these “lower level” movements are the perfect medium to foster the bigger practice of the “higher level” movements found in the vast method that is MovNat/Natural Movement. Competence and confidence are re-discovered and refined “From the Ground Up.” # Now that you have the keys, it’s time to drive the car! To initiate your new practice, we want you to show and tell us what you’ve learned in this challenge. Create your own unique sequence, with some of your own flair and also tell us about your reflections with this challenge experience. Feel free to show whatever “style” most resonates with you – from slow/focused to playful/silly as Stefano demonstrates in his video. And anywhere in between. # Be sure to tag @movnat and the instructor leading the daily challenge (today = @captainstefano) when you post your challenge video. Use the hashtags #MovNatChallenge2017 and #GroundMovement so we can all view and connect with other participants!

A post shared by MovNat (@movnat) on

movnatThis is the final day of the #movnatchallenge2017 and we’d like to take a minute to offer a huge applause to everyone who participated. In the past 16 days you’ve crawled, rolled, sat, squatted, kneeled, reached, and expanded both your body and mind to another level of movement capability.
#
The hidden purpose of this challenge was more than showing you some new random moves. It was greater even than teaching you that Natural Movement always has a practical application in the real world, as well as many “functional” physiological benefits woven within. Our secret agenda-which many of you already picked up on-was to empower you with a foundational, cohesive, autonomous practice of #groundmovement
#
We believe that mindful, consistent practice of these “lower level” movements are the perfect medium to foster the bigger practice of the “higher level” movements found in the vast method that is MovNat/Natural Movement. Competence and confidence are re-discovered and refined “From the Ground Up.”
#
Now that you have the keys, it’s time to drive the car! To initiate your new practice, we want you to show and tell us what you’ve learned in this challenge. Create your own unique sequence, with some of your own flair and also tell us about your reflections with this challenge experience. Feel free to show whatever “style” most resonates with you – from slow/focused to playful/silly as Stefano demonstrates in his video. And anywhere in between.

廣告

發表迴響

在下方填入你的資料或按右方圖示以社群網站登入:

WordPress.com Logo

您的留言將使用 WordPress.com 帳號。 登出 / 變更 )

Twitter picture

您的留言將使用 Twitter 帳號。 登出 / 變更 )

Facebook照片

您的留言將使用 Facebook 帳號。 登出 / 變更 )

Google+ photo

您的留言將使用 Google+ 帳號。 登出 / 變更 )

連結到 %s

Create a website or blog at WordPress.com

向上 ↑

%d 位部落客按了讚: