Rounding out week three of our challenge with The Dailey Method, we’ve certainly seen vast improvements in our bodies and our alignment. But three classes a week for the last three weeks has not gone without some very challenging moments. Today, we take a look at some of the most difficult postures for the nuts, beginning with the “round-back centre floor, legs to roof top“…
This posture is incredibly difficult for all three of us as it works many muscle groups and focuses on core strength. To begin, come to a seated position on your mat, then move your lower back down to touch the mat while propping up your upper back and shoulders by using your elbows. This should hollow out your core. Then bring your legs to roof top like myself and Meghan (or to straight legs, see Catherine’s posture below) while contracting your abdominal muscles. If you are trying this at home, this is where the fun begins. Slowly begin to bring your legs “out an inch and in an inch”. By the end of this exercise, the three of us were shaking like leaves!
Like anything, Catherine, Meghan and I have different strengths and weaknesses. Find out what each of us are working towards in our Dailey Method practice…
CATHERINE: “SEATED PRETZEL”
Trying out a new workout routine can be a very humbling experience. No matter what fitness level you’re at, new movements will always throw you for a loop. My whole life I’ve thought my legs were far and away the strongest part of my body. I’ve had those large dancer thighs and calves to remind me that years spent on my toes meant a powerful lower half. So, when I began the Dailey Method, I was surprised to learn that thigh work would be the most challenging part of class for me. Anytime inner thigh strength is required, my legs shake uncontrollably. Though I can already see an improvement since the beginning of our blogger challenge, it’s still a battle every time. “Seated pretzel”, which also works out your hips and glutes, is also one of the most challenging positions. The first time we did it, I just looked at Sarah in disbelief that anyone could possibly lift their back knee off the ground when seated in this position. But, she was there to coach me through it, fix my alignment, and not allow my flexibility to work against me. As a former yoga instructor once told me, “Your least favourite positions will always become your favourites.” Can’t wait for that day.
KATE: “ALL FOURS”
As I’ve mentioned before, my buttocks is a weakling. Compared to the rest of my muscles groups, my badonk simply doesn’t cut it. Which is why this posture is so incredibly difficult for me. Called “All Fours” in the Dailey Method practice, this move bears an uncanny resemblance to a dog peeing on a fire hydrant and THIS girl simply cannot get her knee up high enough. While stacking my hips, balancing and trying to focus on my alignment, there is so much to focus on in this challenging position. Sarah then asks us to move our knee “up, back and around”, tracing a small circle with the top of our knee. The movement is ever so slight, but it works my derriere until my lower half turns to jelly! The only thing that gets me through this posture is Sarah’s reassurance and coaching!
MEGHAN: “LUNGE”
The third week of our challenge was another success for me! I’m feeling more confident in the execution of many of the moves and feeling stronger and more flexible. Sarah always gears us up for thigh work at the bar because it is always one of the most challenging aspects of class, regardless of which moves she has us do. But the one that I find exceptionally challenging is the lunge. It seems like such a simple move (you’re just lunging a little bit off the ground) and at first I thought it was difficult for me because of my previous leg injury, but as it turns out, the nuts find this one to be difficult across the board. Not only are you lunging, but then you’re squeezing your knees together…and then you’re going up an inch and down an inch… and then you’re holding it at your lowest point…and then you’re collapsing. No, I’m just kidding about that last part, but I do have spaghetti legs once we’re done with this move! The thing I find difficult is to keep my torso tall and held back because the natural tendency is to bend forward and put your weight on the bar. Sarah has taught us that even if we need to do our lunge at a higher height, it’s better to be higher with the proper alignment than lower, but out of whack. Here’s hoping my lunges continue to get a little bit lower as my practice continues!
Our 30 day challenge at The Dailey Method is almost complete and we have loved being challenged by a new style of fitness! Whether we are working our way through a seated pretzel or holding a posture for a 10 second count, we always leave The Dailey Method with a smile and sense of satisfaction!
Stay tuned to learn about what changes we noticed in our bodies and find out what our next steps will be for fitness routines!
If you are interested in taking classes at The Dailey Method, sign up for the pre-opening class special here!
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