Mobility for Side Splits: Cossack squat martial arts warmup and variations | Stretch Therapy

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This recording give details of various assistance techniques that can help you master the Cossack squat. How proportion affects the execution of some exercises is discussed. Skandasana (a flat-foot version of the Cossack squat, but from Yoga) is reviewed.

The Cossack squat is both a stretching and strengthening movement, and it can easily be loaded using a Kettlebell or a dumbbell. Make sure you can do 10 on each side in good form BEFORE loading, and use small weights (5lbs/2Kg) first. Holding a weight in front of you at arm's length is a great counterbalance, too, and you will be able to hold the torso more upright if you do.

The straight leg on each side experiences the greatest stretch (and, like the pancake), gracilis and the inner hamstring are the main limitations for most people. Working this pair in a moving exercise is THE way to loosen any adhesions between them.

All these warm-up elements will help you master the pancake and the straddle-up, in time. While we work on getting the Mastery programs made, these will prepare you for what's coming.

Consider joining the Stretch Therapy Forums (www.kitlaughlin.com/forums). You only need a real email address to join and post your questions. If you write to me directly, I may ask you to join, and repost your questions on the Forums, so others may benefit.
#pancake #cossacksquat #skandasana

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Timestamps
00:00 - Intro and discussion of which muscles might be cramping
00:33 - Cherie demos an advanced version
00:50 - Kit and Craig demo proportional limitations to the Cossack
02:15 - Liv demos beginner's version
02:55 - moving in a suitable version: gold
03:05 - Kit demos ankles-held version; Liv shows partner assistance
04:25 - Liv and Cherie demo advanced partner version
05:05 - Cherie helps Liv to loosen ankle and soleus (this helps move body forward, for balance)
05:16 - Kit explains how long it took for him to get flexible in this movement (30 years!!!)
06:05 - Contractions
07:09 - Craig demos Chinese dynamic version
07:40 - Ben is corrected; Kit explains ankle and foot position constraints