Square Horse

We've already covered the square horse in detail in our first lesson. In this lesson we are just going to talk about punching from the stance.

This stance is a good substitution for the bouncing found in most martial arts based aerobics. It'll still work the muscles but will not produce the impact or strain on the knees.

Follow the instructions in the section on the square horse making sure that the heals are out and the knees are pushed out. It is very important that the heels are out, if they are in it will put an undue pressure under the knee cap. If they are out it will work the muscles which support the knee joint creating stronger knees.

Now, transfer your weight forward a bit. There is a difference between a transfer and a lean. To transfer, your centerline should remain erect. Move forward slightly as if you were going to kneel. A good way to tell is to pay attention to your toes. The toes should have pressure on them but not holding you up. If you can lift your toes and not fall down then you are ok.

Now, as you punch, let your punch extend to nearly full extension. As your punch reaches this point push your hip forward. Concentrate, your opposite hip should not go backwards. You should feel all of the muscles in your legs working together, especially the gluts.They are the largest muscles in the body you know. They should also be worked the hardest.

Getting perfect form here would take years to develop. Don't worry about it too much. The important thing here is to be mindful of what you are doing. Keep your centerline, feel the proper muscles work. Concentrate on your timing. Just simply being mindful will increase your workout. We say, "where your mind is, your chi is". Blindly going through a routine increases injury risk and decreases the benefits.

Have fun.