Awkward Pose

Who: 

You 

What posture? 

Awkward

Where is the primary focus? 

This posture predominantly focuses on your legs with some arm work and a lot of core. There is also a ton of work on endurance and self-control.

Where does the posture provide maximum benefits?

Legs, arms, core. As well as helping with feet, ankles, knees, and even hips. 

When and where could I feel the stretch? 

Awkward is more strength-building than flexibility. You will build some knee flexibility as well as ankle and foot flexibility,

Why should I do this posture? 

You build strength in your legs, arms, and core. You develop strength and mobility in your pelvis and create more movement with your ankles, feet, and knees.

How can I improve? 

Slow down, and move step by step with each instruction, without rushing or stalling. Hold yourself accountable for keeping your arms up from start to finish. Experiment with how deep you can go and how long you can hold it, while also being aware of any pain and backing off if you feel it.

Awkward is a great leg warm-up, it gets your blood flowing and your muscles turned on very quickly. It’s a fun balance of strength and movement while challenging you to stay in it even when it’s hard.

The first part of Awkward is a small backward bend in a squat. It’s key to move your hips back as far as possible and to sit down as deeply as possible. Once you get your hips back and down, then it’s time to lift your chest up as much as possible. Then it is all about finding that balance of calm and endurance.

The second part takes so much leg strength, ankle flexibility, and core strength that I almost forget that my arms are working hard as well. This posture is curious because the depth is the time in the posture instead of how deep you go. If your knees will let you sit down low until your hips would be in a chair, knees at roughly a 90-degree angle, and your heels as far up and forward as they can go. Then you can focus on getting your pelvis in a neutral position (meaning middle, not relaxed or natural). And then it’s just about breathing slowly and controlling your thoughts and efforts to stay in it as long as you can or until it’s over. It’s always okay to come out early to take care of yourself.

The third part is super challenging as well but with vastly different muscles. It’s important to lift your heels up slightly before you bring your knees together even if you don’t have to, to let your heels move slightly as you squeeze your knees together. Then it’s on to squeezing your knees and thighs together as you sit down. Instead of going all the way down and resting on your heels, keep your hips off your heels. This is going to take a lot of strength on the way down. To keep your spine as straight as you can, and your pelvis neutral again, you have to suck your stomach in and up.
You might have heard people teach you to bounce and stop to show control, Emmy discouraged that because we don’t move quickly or without control in this class. She wanted students to concentrate on precision and strength instead, and I agree.

All three parts of awkward put some pressure on your knees, which helps keep them strong and mobile, but be gentle with them, and if you are feeling pain in any part please back off.