All martial arts tend to be big on repeating movements over and over – BJJ-ers practice hip escapes and triangles, Wing Chun-ers practice Su Lim Tao, Tai Chi-ers practice form movements over and over. We intuitively recognise the benefits that repeating a sequence of movements gives us – we become more fluid and after a while it feel like these moves could be something we could actually pull-off under pressure. Well, it turns out there is a science behind repetition, and this TED video explains what it is:
We brush our teeth twice a day, morning and night. It’s a ritual that we don’t really think about, we just do it. But how about this for a little life hack? Stand in a Horse stance while you brush your teeth.
If you brush your teeth for 2 minutes a session, then switching to a Horse Stance will mean that’s 4 minutes of Horse Stance a day you’re now doing. That’s 28 minutes a week, 112 minutes a month and 1,460 minutes (or over a whole day) of standing in Horse stance a year.
So, why do this?
Firstly, why not? It’s dead time that you aren’t doing anything else, so you might as well get a bit of training in.
Secondly, training a Horse stance is really good for your health. It makes your legs stronger. I’ve heard it said that the Chinese believe we die from the ground up. If you look at old men they generally have skinny legs. By working the muscles in your legs in a Horse stance you stop them withering away. It’s a bit like the benefits you get from squats, but more evenly distributed over all of the muscles in the legs, not just the big ones in your thighs. Having well muscles legs helps your heart pump blood around your body – the calf muscle (specifically the Gastrocnemius/Soleus) is often described as a ‘second heart‘ because it helps to return blood from the lower leg.
And for the more superficial amongst us, you’re also working your butt muscles 😉
Thirdly, as your muscles complain and tighten you need to consciously relax them, smile through the pain and after a while it starts to feel enjoyable. You might not be able to do a full 2 minutes to start with, but after a few days, you will. You can feel the gains you make very quickly.
This ability to relax through the tension is essential for any sport or martial activity. You’re programming your responses to change from their habitual reaction of tensing to relaxing.
How to do a Horse stance.
There are many varied and contrasting opinions on what a Horse Stance is, but I’m going to show you how to do the one I do, which I feel is the most doable, and has the added bonus of being mechanically sound.
- Stand with your feet one and a half times your shoulder width distance apart.
- Keep the outside edges of your feet parallel with each other.
- Sink down until your thighs are at 45 degrees.
- The weight is evenly distributed between right and left feet.
That’s it! If you look down you should see your big toe on the inside of your knee. If you can’t then you might be letting your knees collapse inwards, so just gently push them out a bit.
To stand in this position you keep your lower back relaxed (watch out for tension here) and keep your shoulders aligned vertically over the top of your hips (no leaning forward!) Keep your head aligned as if pulled up by a thread from the crown point (your neck should lengthen at the back and your chin tucks in slightly). The spine is lengthening upwards. Remember, don’t lean forwards. Stay upright so you can work with gravity, not against it.
If you do need to bend forward to pick up your toothbrush, etc, then try and hinge your body from your hips. Keep your spine lengthened and your head in the same alignment with your neck and shoulders. N.B. Don’t curve your spine to reach forward – keep it extended.
There are more extreme versions of the horse stance with the thighs parallel with the ground. Leave that for the young and foolish for now.
Here are some pictures of Tai Chi masters showing the type of Horse Stance I’m talking about:
And here’s a picture I found on Pinterest that demonstrates the technicalities:
Taking it further.
You don’t have to stop at just brushing your teeth in a Horse Stance. I like to also wash my face in the stance as well. I would shave there too, but I can’t see myself in my bathroom mirror when I sink down into a Horse stance, so that’s currently a no go for me. Perhaps I’ll get myself a second shaving mirror…