Massage & Bodywork

JANUARY | FEBRUARY 2023

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L i s te n to T h e A B M P Po d c a s t a t a b m p.co m /p o d c a s t s o r w h e reve r yo u a cce s s yo u r favo r i te p o d c a s t s 87 TAKEAWAY: Understanding and facing self-limiting beliefs can help restore self- confi dence and self-trust. functional capacity, and better athletic performance . . . There is little reason to avoid this exercise provided no medical contraindications exist." 1 The deep squat has also been reported to improve digestion, improve ankle and hip mobility, build a stronger and more stable lower body, improve posture, and reduce back pain. Squatting is a fundamental human movement pattern that involves nearly every muscle in the body and, when practiced regularly, provides ease of movement for daily tasks. GET YOUR SQUAT ON If you are willing and ready to experience some of the benefits of a deep, full squat, here's how to get there gradually and safely. Start with support. Nicole couldn't drop into a full squat without breaking into a full-fear sweat. So, she slowly and compassionately progressed with the help of blankets, bolsters, and blocks. She generously gave herself the support she needed and would increase her challenge only when she felt it was getting easy. Begin with your feet slightly wider than hip-width apart and your feet turned out (begin at about 45 degrees, making sure your knees are pointing in the same direction as your toes). Bend your knees and sit your hips back and down as far as you're comfortably able to go. This is where you may need to place a blanket, bolster, pillow, or yoga block under your sit bones. Sometimes, it's helpful to practice against a wall or couch for additional back support, or to hold on to a countertop or chair to assist your balance. If you notice you can get low but your heels are lifting off the ground, place a towel or blanket under the heels to give yourself support until you are able to rest your heels on the ground. Once you squat into your fullest version of a squat, you can intensify the move by bringing your elbows inside your knees and pressing your palms into a prayer position at your chest, performing what yogis call malasana. Press your elbows out against your legs and lift your chest up toward your thumbs. Narrow or broaden your stance to be sure there is no pain in your knees. When you've arrived at your best squatting shape, maintain your position for three deep diaphragmatic breaths. Allow a friendly progression to occur over days, weeks, and months of practice, gradually releasing the bolstering support and increasing how long you hold the squat. BEYOND SELF-LIMITING BELIEFS For Nicole, getting into the full, deep squat was—and still is—an ongoing practice of stepping out of her comfort zone. Each time she even thinks of going into the full squat, her fears still come up. What's different than her past pattern of avoiding the fear of being hurt is that she chooses to be with her feelings again and again, and remembers and affirms, "I am safe." Every time Nicole goes beyond a self-limiting belief, she is choosing something new to believe in. Maybe you share the same self-imposed limitation of the deep squat or perhaps you have a belief about yourself, the world, or others that is holding you back in some way. Are you ready to go beyond your comfort zone and start questioning your beliefs about what you can and can't do? If so, the first step is getting curious. Is there something you want or wish you could do or have? Notice familiar themes or thoughts that may be holding you back from it. There may be a limiting belief in those repetitive thoughts. Now, get curious about that belief. Is it true? Did you always think that way? When did you change your mind? What would happen if you were to go beyond that belief? Are you willing to think in a new way? Choose something new to believe. Finally, take the simplest, easiest step in the direction of your new belief. And do it again and again until you begin to change your mind, your body, and how you feel. Author Esther Hicks says, "A belief is only a thought you keep thinking." You are the chooser of your life, and each limiting idea you uncover can be used on your behalf to recreate your body, mind, heart, and life in the image of your greatest imagination! Choose your thoughts and beliefs on purpose. Note 1. Brad Schoenfeld and Mary Williams, "Are Deep Squats a Safe and Viable Exercise?" Strength and Conditioning Journal 34, no. 2 (April 2012): 34–6, https://journals.lww.com/ nsca-scj/fulltext/2012/04000/are_deep_ squats_a_safe_and_viable_exercise_.6.aspx. Heath and Nicole Reed are co-founders of Living Metta (living "loving kindness"), a continuing education company now offering touch therapy tools and self-care practices in their online community. They also lead workshops and retreats across the country and overseas and have been team-teaching touch and movement therapy for over 20 years. In addition to offering live classes, Heath and Nicole are life coaches offering home study, bodywork, self-care videos, and online courses that nourish you. Try their community free for 30 days at livingmetta.com/trial. VIDEO: "DEEP OR FULL SQUAT SAFE & FRIENDLY PROGRESSION" 1. Open your camera 2. Scan the code 3. Tap on notification 4. Watch!

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