Squat series Space M Yoga

This is one of my favourite series in Space M Yoga! The main idea for the programming is to combine a lower body focused movement with a lower body (squats and handstand) in a super set layout.

In the squat series you will learn how to shift the body weight sideways and gradually adding leg lifts working towards unilateral squat/pistol squat. With the lower body movement you’ll also explore different spine motion.

Explore different positions of your feet (width and degree of rotation). Elevating the heels can be a good idea if you can’t keep the entire sole of the foot on the ground. A rolled up under the heel bones can be very helpful.

Lean the body weight sideways. Arrive with the outer arm on the ground and press the other arm to the outside of the leg. Shift side to side.

Handstand jumps with holds (with the back against the wall or stand free in the middle of room).

As number 1, shift the body weight sideways, and this time add leg lift (dynamic/isometric). Shift side to side.

Return to your handstand jumps.

This version reminds of number 1 and 2, but now we also add more motion from spine. Use inner arm against the outer leg to create extension/rotation or reach the arm in diagonal direction for flexion/rotation. With option to add leg lift as you extend the spine (dynamic/isometric).