Keeping it Simple: Knees One Inch Off the Floor

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Knees One Inch Off the FloorKeeping it simple is a surefire approach to building a better body. Starting slowly to me means working certain core muscles in isolation—particularly the transverse abdominis, the pelvic floor and the inner thighs. Once there is awareness and tone in these muscles there are a number of fairly basic core poses that ask more of the body but not as much as other more difficult poses I like, such as forearm plank. It is important that each individual understands the level of difficulty at which they should be working.

We want to build tone in the core muscles of the pelvis, trunk, and inner thighs is so that we can solidify the body muscularly when called upon to do so.  The spine is meant to be both supple and solid which is a wonderful image. A spine that can achieve the ideal balance of suppleness and solidity will inhabit a body that can have the most efficient movement patterns.

Starting on my hands and knees if I align my bones and tone my core (if it needs toning), my spine, pelvis, shoulder girdle and head should stay still, and only my legs move when the knees come off of the floor. The most obvious place to feel where you not are so solid is in the head and neck. If the core is lacking tone, when the knees come up off the floor, the head would shift forward or lower a little.

Knees One Inch off the Floor
  • Start on your hands and knees.
  • Make your thighs parallel and the creases in your wrist run in a straight line across the mat.
  • Tone the pelvic floor and low belly.
  • Soften your upper spine gently between the shoulder blades allowing them to soften onto the back.
  • Try to keep your ears up in line with your shoulders and your gaze straight down.
  • Keeping the trunk stable lift your knees one inch off of the floor.


Downward Dog
Keeping it Simple: Hands and Knees


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