Square Horse with Punches

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.