Push up from kneeling to standing
From kneeling on both knees you extend one leg backwards. You push with your extended legs' foot to come back up to kneeling. Then you swing the long extended leg from being extended all the way from behind you to have its foot stand in front of you. Lastly, you push from kneeling to come up to standing.
Using a less-than-ideal technique it might seem to be very hard to come up from kneeling to standing. However, with the right motions, timing, and direction it can be a very light and graceful movement. This lesson specificially looks at the two extreme ends of leg configuration: pushing up through a completely extended leg, and pushing up through a completely folded leg (in its hip joint and knee).
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Kneel, stand on both knees, with the torso upright
Sit back
Sit back to sit on your heels and come back up again.
- Bend in your hip joints, tilt your torso forwards as much as needed, move whatever is necessary to make this a smooth, easy motion.
Have your toes standing or insteps flat on the floor, as you like.
If your knees don't bend fully, support them by sitting back on a cushion.
Sit back
Sit back to sit on your heels and come back up again.
Kneel, stand on both knees, lean on both hand on the floor in front of you
Sit back from all fours
Keep your hands on the floor in front of you, sit back on your heels, then come back up to kneeling again.
- Allow your back to arch and head to lift.
You are folding your legs in your knees and hip joints.
Sit back from all fours
Keep your hands on the floor in front of you, sit back on your heels, then come back up to kneeling again.
Kneel, stand on both knees, lean on either your hands or elbows in front of you.
Sit back, extend one leg backwards
While sitting back on one heel, extend the other leg backwards.
- Focus on the movement of extending one leg, while folding the other leg.
Sit back, extend one leg backwards
While sitting back on one heel, extend the other leg backwards.
Kneel, stand on both knees, lean on either your hands or elbows in front of you.
Continuation
Left, right, alternate
Extend one leg backwards, then the other.
- Observe in which direction you extend your leg, is it straight backwards? Do you turn your leg? In which direction to you bend your knee?
Allow yourself to learn more about this movement and how you can adapt and improve with each time you change over your legs.
Continuation
Left, right, alternate
Extend one leg backwards, then the other.
Kneel on one knee, with the other leg extended backwards and its toes standing, its knee off the floor, lean on your hands on the floor in front of you.
Rock your leg and spine
Push against the floor with your back foot, allow this push to travel up all along your spine.
- After each push see if you can reposition your back foot, if you can bend your ankle more, if you can find a better position, that allows you to push with more ease and greater power.
Rock your leg and spine
Push against the floor with your back foot, allow this push to travel up all along your spine.
Kneel on one knee, with the other leg extended backwards and its toes standing, its knee off the floor, lean on your elbows or hands on the floor in front of you.
Continuation
Rock, change over legs
Change over your legs, push against the floor with your back foot, allow this push to travel up all along your spine.
- Push a couple of times with one leg, then change over your legs and do it again.
Continuation
Rock, change over legs
Change over your legs, push against the floor with your back foot, allow this push to travel up all along your spine.
Kneel on one knee, with the other leg extended backwards, its toes standing, its knee off the floor, torso upright (hold onto a chair or something to keep balance)
Push up with upright torso
Observe how your torso position changes the push.
- One leg is folded up, while the other one is extended. The knees are spread far apart.
Push up with upright torso
Observe how your torso position changes the push.
Kneel on one knee, with the other leg extended backwards, its toes standing, its knee off the floor, torso upright (hold onto a chair or something to keep balance)
Kneel down and up again
Extend one leg backwards then come to kneeling, then extend the other leg.
- Focus on the very beginning of the movement. Observe how your fully bent leg starts to extend, and how your fully extended leg starts to bend.
Kneel down and up again
Extend one leg backwards then come to kneeling, then extend the other leg.
Position the same as before
Continuation
Swing through, left, right
After every movement it's the other leg that's extended. Twist your torso: right leg forwards, left hand forwards and vice versa.
- When you bring your right foot to stand it's the left hand, arm and shoulder that comes forward, and vice versa.
Continuation
Swing through, left, right
After every movement it's the other leg that's extended. Twist your torso: right leg forwards, left hand forwards and vice versa.
Kneel on one knee and have the other foot standing in front of you, torso upright.
Push up backwards
Push with your front leg to come up from kneeling to standing, in a backwards motion.
- It's as if you would take a step backwards.
Keep your torso balanced upright over your pelvis.
Push up backwards
Push with your front leg to come up from kneeling to standing, in a backwards motion.
Kneel on one knee and have the other foot standing in front of you, torso upright.
Push up forwards
Push with your back leg to come up from kneeling to standing, in a forwards motion.
- Push yourself up to standing as if you would like to take a step forwards.
Allow your shoulder girdle to twist in the opposite motion as your legs, when your right leg is in front let your left shoulder swing forwards.
Push up forwards
Push with your back leg to come up from kneeling to standing, in a forwards motion.
Kneel as before
push up to come to stand
Push with both legs so that you come to stand up in the center.
- Are you moving backwards or forwards first? What is the best, most efficient, easiest trajectory for the head, the shoulders, the pelvis, the knees?
push up to come to stand
Push with both legs so that you come to stand up in the center.
Kneel on both knees
Reference movement
Kneel and sit back
Observe how kneeling on both knees feels now, and if it got easier to sit back down and to come back up.
Reference movement
Kneel and sit back
Observe how kneeling on both knees feels now, and if it got easier to sit back down and to come back up.