MOOVES: Body conditioning and activation exercises.
The Pyramid Walk:
This functional movement is performed in a downward-facing dog position, where you walk with your hands while keeping your body elevated. This exercise not only improves core strength and stability, but also engages the shoulders, back, and legs.
By incorporating Pyramid Walk into your routine, you will enhance mobility and coordination, which are essential for any physical activity. This exercise is perfect for individuals seeking to build functional strength and boost overall performance, allowing them to face daily challenges with more energy and confidence.
Experience Different Movements: Try various types of exercises and physical activities to discover which ones best suit your needs and preferences.
Be Curious and Open-Minded: Be willing to learn new techniques and training methods, and explore how each exercise impacts your body and overall well-being.
Body Awareness
Pay attention to the sensations, movements, and postures of your body during exercise. Be fully present in the moment.
Reflection & Understanding
Reflect on how you feel before, during, and after exercise. Understand how movement affects your body, mind, and emotions.
Mind-Body Connection
Establish a strong connection between your mind and body, ensuring they work in harmony for effective and safe training.
REMEMBER that you can use the following example as a joint activation to prepare your body for practice.
Explore Movement in Your Own Way
There is no single or exclusive way to explore movement—in the following video, We show you some options.
How would you do it?
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The key to success is never giving up; every day is a new opportunity to grow.
Pyramid Walk: Step-by-Step Execution
Starting Position: Begin in a downward-facing dog position, with your hands firmly placed on the ground at shoulder-width and your feet together. Ensure your body forms an inverted “V” shape, keeping your back straight.
Core Activation: Engage your core, keeping your hips elevated. Make sure your head is aligned with your spine, looking toward your feet.
Hand Movement: Start walking forward with your hands, moving one hand at a time. Keep your legs straight and avoid bending your knees while shifting forward.
Controlled Motion: Perform the movement with control, ensuring proper body alignment throughout the exercise.
Distance: Walk forward for 5-10 meters (or whatever feels comfortable). Then, return to the starting position by walking backward using the same movement.
Repetitions: Forget about counting reps—focus on how the movement feels in your body.
Are there any areas too tense?
- Core Strengthening
The Pyramid Walk activates the core muscles, improving stability and central strength, which is crucial for maintaining good posture and preventing injuries.
Mobility Enhancement
This exercise promotes mobility in the shoulders, hips, and legs, allowing for a proper range of motion during movement.
Upper Body Strength Increase
By walking with the hands, this exercise strengthens the shoulder and upper back muscles, contributing to better overall physical performance
Safety Tips:
✔️ Proper Warm-up: Start with dynamic stretches to prepare muscles and joints. ✔️ Soft Surface: Practice on a flat, soft surface like a mat or grass to reduce impact on joints. ✔️ Correct Technique: Focus on maintaining good posture throughout—avoid knees collapsing inward. ✔️ Gradual Progression: If you’re a beginner, start with shorter distances and gradually increase as you get comfortable. ✔️ Listen to Your Body: Pay attention to any discomfort or unusual pain—stop and adjust your technique if needed.
This move improves:
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