Say it: “ready”
Standing in Open Stance or “A” Stance, imagine standing on two railroad tracks and slowly draw one foot back, stepping directly onto the ball of that foot while keeping the back heel high. Establish balance between your front and back foot. For more stability, turn the front foot slightly inward. Adjust the distance between your front and back foot to allow the back thighbone to hang down vertically, relaxing your groin and hip joints. Keep your feet relaxed, toes lengthened and your body weight spread evenly across the front and back foot. Sink and rise using your feet, ankles, shinbones, knees and hip joints to power the spring-loaded action of sinking and rising.
When practicing Bow Stance, sense the inner and outer arches of your feet connected to the earth; this will help you to avoid collapsing inward or falling outward. Play with moving at different speeds and sinking and rising through the three planes: high, middle and low. Use your core and upper extremities to support you in moving down and up and vice versa. As you lower, point your tailbone backwards, generating the movement from the balls of your hip joints. As you rise, press your feet into the ground.
Move with the intent to be prepared to move up, down, front, back & to kick!
Increases flexibility, agility, mobility, strength and stability in the entire base
Builds strength in the leg, thigh, buttock and core muscles
Enhances flexibility, agility, mobility, strength, and stability in the ankle, knee, hip joints and spine
Bow Stance helps you practice balance, stretch your feet, and strengthen your quads. It is a position of stability from which you can spring into action with agility.
Share your weight, shifting slightly back and forth between your feet, sensing your ankles, knees, and hip joints as spring-loaded. Then play with inclining the core forward, maintaining ease and length through your spine. The pelvis, chest and head are aligned and mobile in a dance of readiness.
This week, enhance your power & liveliness by practicing Bow Stance.