Asana Lab with Mary Richards: Squat, Kneel, and Roll; Mobility on the Mat

Squat, Kneel, and Roll: Mobility on the Mat

Can you sit down on the floor without using your hands? More importantly, can you stand up from the

floor without using your hands? Did you just spit out your coffee at the mere idea? Grab a napkin, dry

off the screen, and sign up for this 2.5-hour mobility lab.

We will learn different strategies to get down and up with greater ease and range, starting with props.

We will practice moving from Downward- into Upward-facing Dog and back without overloading the

intervertebral discs. We will play with all kinds of Push-up variations. (Don’t worry! We will find the

version that works for you.)

From vinyasa to simply sitting on the floor with cats or kids, we will experiment with highly adaptable

training exercises and asana to move in the direction of easier squatting, kneeling, and yes, rolling

around on the floor.

About the Asana Lab: Experiments on the Mat to Unlock Your Movement

Are you looking to unlock new or troublesome body patterns, both on and off your mat? Join Mary

Richards for her popular, practical series Asana Lab — in person once again! Spend an afternoon

getting to know how we shape posture and movement. You’ll get to know muscles you forgot you had

— or maybe haven’t met yet!

With emphasis on safe techniques for joints and soft tissue, we will explore sound strategies and

principles for satisfying physical practice in each Asana Lab. Whether you are interested in playing

pickle ball, standing on your head, or teaching others to find their “dogs,” we will explore strength

and mobility training to feed our body’s sensory and movement systems. We will use props such as

chairs, walls, and blocks, to help us tailor the way into common poses and essential exercises. As we

do so, we will discuss the benefits of practice, including gains in muscle, bone, and stress resilience,

whether physical, emotional, and/or spiritual.

During the pandemic, Asana Lab became a digital monthly gathering. Hosted by Lili Robins, Mary led

her yoga-resistant husband Reuben and students from around the world through a series that

explored different aspects of asana, functional movement, pranayama, and restorative yoga. For

more information about the virtual labs, visit Mary’s website.