What You Need to Know About The Primal Squat
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- Опубліковано 12 вер 2024
- QCoach Nerijus Bagdonas has a favorite position to just hang out: The Primal Squat position. In this segment Nerijus covers why you should be doing the primal squat, how to do it, and how often. Thank you for watching! Be sure to download our IOS app, too! appsto.re/us/R...
As a truck driver, this is one of my regular ‘rest stop’ stretches/exercises.
One of the few videos where the presenter remains in the squat nearly the whole time. Really demonstrates that a good level of comfort is achievable, helpful for those starting out.
I'm 74 and I do these every day several times away, Nothing relieves lower back like these squats, They're incredibly comfortable.
It's a lovely feeling, sitting into yourself.
Love it. I’m 77 and have been doing it, a bit more slowly and carefully since I lived around Malaysians some 35 years ago.
Thanks👍❤️
I’m going to start to implement this. I’m 34 and thought my squat was fine until I realized I have been raising my heels. Very difficult for me when I put my feet flat on the floor. I believe it’s my lower back and ankle joints. I hope doing these will help my sciatic nerve pain
I love this. I am short (5 ft) and I used to peel potatoes in this position because the kitchen counter was too high to be comfortable. Some people thought I was odd but I'm happy to know that it's a good thing to do. Thank you.
I'm a 60 yr old female, American, and have been doing this all my life. The stretch is so satisfying though I don't use it for long periods. I once got a compliment when I used it to look at something on a bottom shelf in a store,
Not sure people realize just how hard that one legged squat was where he had his other leg straight out. That’s incredibly impressive.
Yes, I could squat 185kg with a barbell but couldn't do more then 3 of these. They were much uglier too.
Now I'm much weaker but getting back to doing pistol squats. I did three on each leg today but I had to take a break in between reps.
Ice skaters can do that one legged squat...either straight ahead - sometimes with a somersault in between - or as a sit spin. Now I'm old and don't skate anymore, I still like to squat...it gives me a sense of strength within myself...and the best position to do a bit of gardening in...
once you can comfortably do pistol squats, it will come easily.
@@didiermontagnier6114 I thought you were about to say that we would be able to take over the world.
@@keisi1574
No, but you can take a dump comfortably if you ever travel to Asia.
Back in the days growing up in India, i never had constipation problems and knees never hurt. 😀
I agree with some of the comments, this position has been 'cultured out', it is considered low-status/un-cultured/un-civilized.
Early humans probably used this position most of the time, however with the ascent to the modern age, it is mostly used in so-called 3rd world countries. However, this position as described brings 'modern-man' much needed alignment and other benefits.
Manners and discipline have been cultured out too. Doesn't make it right :)
Is mostly used in Asia, not related with so-called 3rd world countries, occidental cultures didnt do it anymore
@@Beetlejuice80s They don't do it in Japan, even though it is traditionally not a chair-using culture. Maybe because Japanese men don't hang around talking outside. If they do, they stand up; if they're going to have a longer chat, they go indoors and traditionally they would sit cross-legged, but now it's mostly chairs.
@@Beetlejuice80s And Africa, and Indigenous Australians and Polynesians.
@@DieFlabbergast but they do in china, malaysia, thayland, singapore, vietnan, camboja, india ..........
Perfect for weeding in the garden!
indeed!
You said it best. Everyone on the other half of the world shits squatting like this. This is an important position, unlock dormant ancestral power.
@@gickygackers I remember naturally doing it on the toilet as a child and my father caught me late at night Bc I thought they were asleep and I felt so bad about it. Feels way better than sitting
@@missshannonsunshine something to do with muscle tightness related to leg-hip angle. Squat pooping reduces constipation and pain
Doing deep squats daily fixed my misaligned hip and made huge difference to overall mobility (surfing and jogging for example). Great vid and tips. New sub 👍🏻
Glad to hear that re misaligned hip. Thank you for sharing that. Motivating.
I can never seem to get a comfortable position when I do this squat, but I’m still determined to learn how to do it comfortably
Feet forward.
Saw this a lot in Japan. Young people waiting outside train stations and meeting points, squatting, smoking and using their phone at the same time.
Fractured r tibeal plateau, r.knee replacement, torn r. Achilles tendon; presently strained left Achilles tendon; now will start doing this routine that I should have been doing for decades.
Thank you for clarifying the foot position.
I am Asian and this is a common position for us.
I just learned about this yesterday. I can't believe I didn't know about it this whole time. I'm glad I know now though.
The support for the heels is fundamental. I improved a lot over years, but can't do with a knees together. It corrected my lower back pain, that anything else.
I love this way of sitting! Learned it from an older lady in New Mexico. Beginners: be prepared for a spontaneous backward summersault! Lol
This is how my American grandparents would sit a lot of the time. If alive they would be older than 110 and up. I learned to sit like this from them. I still sit like it every day for some time as part of my stretching or if it's a good position for whatever I'm doing. One of my friends is in his 50s and stays 50 pounds or more overweight after his thyroid stopped working and he can't sit like this anymore for long due to pain and balance issues.
Wow love the easy way you explain it, I will begin 20 minutes since today. Thanks
My 2 year old will drop this squat and hold it for days! I started doing it instead of bending over. True to my human nature :)
Saint Paxman, yes I would call it the toddler squat. They can just plop right down there with ease. If I tried that, my knee caps would pop right off on the floor! lol
So can my toddler niece.
@Throughyoureyesandback false. toddlers have different proportions which is why they can hold it so comfortably.
I sit like this all the time. It's super comfortable for me and eases back pain.
I am a huge advocate for squatting and floor sitting. Notice that I say "squatting" not "squat" as real benefits are in movement required to get in and out of a squat rather than being in a squat position. It is movement that mobilizes all joints, muscles, tendons, fascia, etc, and helps you improve strength, flexibility, coordination, and balance. Getting in and out of a chair doesnt require as much movement.
There are benefits to the motions but also benefits in holding positions as well. :)
@@massages_for_world_peace8909 that is true.
Be aware of your abilities, and proceed accordingly. Everything is not for everybody.
True, but some form of most things are possible to everyone.
That's very true. Deadlift and Bench press are popular exercises in mainstream fitness I never do.
Wondering about pelvic floor if a woman pushes it too far.
So I just started sleeping on a mat on the floor because it was better I felt for my back and also for other reasons and I found it was very hard to get off the floor when I had to pee at night. So now on into my 4th or 5th week of sleeping on the floor and I find I'm able to go up into a squat and stand up straight but I couldn't do that before. So maybe sleeping on the floor strengthens me in some way so that now I can do a full Squad up to a standing position. Just a thought
I’m going to start trying to do that everyday hips so tight now !!
how is it going for you? i find it nearly impossible. knees, shins and ankles aching.
@@chadbullet3242 keep on bro, it will improve with the time!
@@chadbullet3242 There are other videos that show how to stretch the hips and ankles. I lift weights and I do deep squats often, so doing this squat only took a few tries and stretching out my ankles and hips.
My husband calls it me conjuring 😂 I do it every morning while having coffee with my back up against the fridge as it helps with my digestion, therefore the term conjuring!
Useful, sweet and short, precise, great, great, great, thanks, thanks, tanks, All my best !!
I find squatting quite comfortable and makes many tasks much easier.
Love that 1legged squat and thanQ so much..did not realise the benefits even though I squat most moments of every day!!
That should be called the grandpa squat. My granddaddy and his brothers and friends all sat like that. Coal miners. I have pictures of him and that's how he always sat.
Wow I didn’t think Anglo-Americans ever did this, but you’re right. I do recall photos of coal miners sitting in a squat.
Ok I’m going with your information and I’m starting to do my primal squats daily. Thank you for the vid, and the helpful information
Thank you for making and sharing this very helpful video.
I was surprised that as a morbidly obese man with a BMI of 42 I was able to do it and hold it for 15 minutes straight.
Now I need to get better
Thank you. I am just rediscovering this. I used to do it as a child while playing in the sand, but then i grew up and lost the ability.
Excellent info !!! Thank you
He makes that look so easy.
Thank you for walking me through
Great video that position is very easy for me to do but I never thought about doing it throughout the day at various points when I'm just sitting idle
Slavic squat
Heels on the ground a comrade found
Heels in the sky western spy!
Haha I was looking for comment to say this is Slav squat!
It is an ancient yoga pose. In India they do this position w feet together.
Start slow. Can hurt hips.
whats the name of the pose
I do a yogi squat with toes pointed outward but with hands in 'prayer' position and elbows pushing the knees out. The elbows are key, otherwise, as said in the vid, the feet roll in to a poor position. This guy's taught me the basics of a regular deep squat, though. I didn't realize the mechanics of it.
@@dorianurem6203 yogi squat pose or yogi squat with feet together or malasana is the best I can find to id it
@@sparra3819 hi Sparra, for me this pose gets everything from neck to toes. I am still doing on a bed and a pillow b t knees. Next step is smaller pillow. I am doing 7 min every hr about 12 sets per day.
Knees and Achilles injuries are better, hip tho is worse, for now. We will see what happens
@@paulsolon6229 I've been trying it. What I've learned from practicing yoga is that 'feet together" means the big toes including the major knuckle or ball are tight together and not the heels. Try that, while rocking the feet to locate the most natural "feet together" position. Yoga toes too, spread wide and each firmly planted to ground. I don't think this position will help me, my right hip joint is historically 'loose' and I felt far too much extension in that one joint while down in feet-together squat. But, of course, it may still suit you best. Love this though. I'm so impressed with the grown and mature adults around this world who find this a normal and comfortable position. I am using it when I can.... and now practicing briefly throughout my day, but with my feet apart : )
I'm 70 and do these first thing every morning. Thanks!
This position is very difficult when one is overweight or has a big stomach. Maintaining the ability to squat means one has to be at a healthy weight. This is a pose that young children should be taught and told to maintain throughout their life.
It is easier the slimmer someone is, in general.
Sumo wrestlers?
That pistol squat was effortless, impressive. Hope u have a video on how to build up to those
Hip mobility excercises helps tremendously. Mark wildman of wildman athletics has has four simple excercises that he explains and demos that will really help. He is an advocate of hip mobility and deep squats as it pertains to kettlebell excercises.
This is a great video! Can you make a video showing how a person could acheive this over a gradual period? Something like this would require some ease and time due to past injuries.
That is exactly what I’m seeking because I can’t get this low YET.
The guy who commented above has some ‘how to’ videos also: Feldenkrais…. ☝🏾
Here is the link. Go to the 7:30 mark - ua-cam.com/video/exRmGHW_M6E/v-deo.html
@@sallymcmullin find a steep hill and do it there... heals down easy. then find smaller hills and work your way to flat.
Outstanding video mate
Great video, thank you. I find I have to lean forward quite a bit for balance. I can get quite low, but feel I’m falling backwards. Any specific thing I should work on for this, or just keep squatting? Cheers! Z
Raise your heels by placing something underneath them, like a book or weight plates.
Stretch your ankles, doing it gradually over a period of months. Put one knee on the floor and the other foot on the floor, and slowly lean forward so that the angle between your shin and foot decreases. Hold this position for a few seconds. Don't lean so far forward that it hurts.
@@DieFlabbergast Thank you. I've been using Tom Merrick's ankle dorsiflexion videos to work on it. Cheers! jz
He mentions it mid way. Grab a wall or even a heavy weight on the floor in front of you and practice sitting back on your heels . Learn to relax.
@@ding174 Thanks! I've found that ankle flexion is the most important for me. A few minutes of pre-squat calf stretching makes this so much easier.
Excellent tutorial!
I’d have to call for help if I tried that
Good instructions. I will work on this.
*Messy Times* is going to start making our Host do one-legged squat raises during interviews. That'll keep things popping!
you see children doing this all the time with ease- we gotta take chairs out schools maybe for assemblies etc- it’ll help children align their bodies up for life and if everyone does it it’ll normalise
Yes!
Agree!
Chairs arent terrible, but chairs all day every day are. its all about balance!
I have a mission to warn people about the primal squat position, which in moderate ways can be very beneficial but prolonged squatting can cause severe peroneal compression. I spent around 4 days in a squat position for about 3-5 hours a day and on the 4th day, I wasn't able to lift my foot due to nerve compression and wasn't able to run or walk properly for 6 months, so be careful guys.
Dude sorta looks like Nick Lachey lol but this squat helps my hip and low back pain a lot!
Every morning as I sip my coffee
Went camping for the first time in a long time and being female, couldn't pee with out a tree to help me up and down. Will work on this. Thanks!
I'll try to incorporate this thanks :)
Saw this a lot in Vietnam during the late 1960s. young, old and in between.
Thank you for sharing, but please consider to lower the background music.
As a Korean, we can sit like this for long periods of time. I wish it was more acceptable, because it’s so comfortable. It’s just not pretty when outside gardening. Lol
As a Canadian, I was not used to seeing this until my neighbours received their older parents from Beijing. The older father spent 2 hours in the garden in squat position while he hammered in borders and built up the flower bed. No way I could copy him and could hardly believe that he could do this. I did recognize it as a position people in other countries can sit in. Since then I've been practicing (through my yoga mostly). I've gotten far better with it, but one knee still is mechanically unable to bend fully. I'll get there : ) I do admit, on occasions I do use it out in my garden and am very self conscious about it lol.
@@sparra3819 Indeed. I've seen elderly Chinese men squatting and watering their gardens in Vancouver, punk rock dressed Japanese girls with 8 inch heels at 5 am in Shinjuku squatting and talking animatedly on the phone. It really is the most natural position for ALL humans.
Holly, do you ever feel your circulation is compromised in this position? I'm curious as it seems the extremely bent knees could cut off circulation, but I may be very wrong in thinking this. I'm really only "comfortable" for one minute max lol.
Thanks.
Great for martial arts !
Peace 😀
Excellent!
Thank you!
My heels lift up in the back, do I just keep practicing or how do I get the ankle to flex more.
That will go away as you keep doing it daily. The heel cords have to stretch more.
Yep! Keep practicing. It took one of my clients a few months before his heels stayed down. You could do some heel drop stretches in the meantime. Stand with the balls of your feet on the edge of a stair or curb, drop your heels to create a stretch. When I do this it feels so good to stretch out! Sometimes I do this with heel lifts (also called calf raises), so lift heels up for strengthening, drop them lower than the stair/curb for stretching.
@@massages_for_world_peace8909 I can do it now!!!!
@@AimEmery I'm able to do the squat completely now!
@@pistolkrystle that’s awesome!!!
Inspiring. Thank you. My feet turn out a good bit when I go all the way down, so I will work on this. A very practical reason for women to do this is so that you can pee when you’re out in nature on a walk. I Love camping and hiking and I don’t wanna lose This ability. Might seem strange but it is important
I could not do a squat like that as a child. I guess not all of us are born able to do it. When I was young, I used to try, but my knees just got in the way. They wouldn't bend that much. I sat down or did a semi-squat.
I can easily assume the squat, but I need to hold onto a leg of my coffee table in order to not fall over onto my back! Lol. Will my balance continue to improve as I do this more often?
It Is more to do with your ankle and hip mobility and the strength of certain muscles in this position such as your psoas and tibialis anterior.
Use the lef of a chair or table as you have been but make sure you are still actively pulling yourself into the correct position.
Try and get your torso as vertical as you can and lift your chest.
Lengthen your spin by lifting the crown of your head away from your tail bone. Activate your low back muscles to prevent rounding your lower back and your pelvis from tucking into excessive posterior tilt.
You can also try shifting positions slightly, pushing your knees forward etc
You will get better quite quickly even with 5 minutes a day.
Yes, the more you practice, the easier it will become.
Of course it’s easy, if you don’t do it properly.
The direction of your toes depends on your legs and hip alignment, not everybody can point them straight forward.
looks like it's actually restricting blood flow with such sharp angles for you arteries and veins or whatever
I'll introduce this to my dad. I have already introduced exercising the tibia muscle to guard against knee injury.
Agree, my in-laws live in Bangladesh, and in villages people eat or even wait for the bus in this position.
Great video! Important question! Should the weight be mostly in my heels or balls of the feet or somewhere in the middle of the foot??? I keep shifting my weight around and can't figure out what ideal is...
I shift forward and back then side to side then clockwise and counter clockwise. Depending on your flexibility the movements may be small but gradually as you loosen up you’ll get better. Shifting your body weight helps you rest muscles and prevents stiffness.
I just did it and the second time I could hardly get up.But I did it.Im 67.
Go to Asia. It's just called sitting. Great for BMs and lower back pain.
Thanks, I'm gonna do this.
This is a very comfortable position in a strechy way. But after a while when you stand up you will feel a little bit dizzy, just make sure don't stand up too quickly. One saying is if you feel dizzy you might be deficient in Vitamin B1.
It has something to do with circulation and blood pressure.
The best way to slowly introduce squat in your lifestyle is never bend to pick up anything from floor.Squat,pick up and then stand up.Your back will say thank you and your legs will be strong.
This is SOOO impressive. I’m a 58 year old woman and have limited movement in my knees. Is there a way I can work my way back to the level you demonstrated?
Hi, in this video a guy explains how to start to do deep squats. Hope it helps
ua-cam.com/video/z3XQ7T4-abQ/v-deo.html
thank you that is motivating to actually do it
2:14 Info starts.
Good info, but please reconsider the music. It’s incredibly distracting.
im doing ths fr years everyday
Greatsharing
Greathanks
It helps ...
digestion
Ease constipation
Strengthen kneestrength
Do ths posture when tiring of sitting
If you have arthritic knees, squatting then standing straight up grinds those knee bones together, there is no synovial fluid to cushion or lubricate. Talk with your orthopedic doctor first.
Good advice. I can easily squat, but my wife has bad knees and ankles. I only encourage her to do what she reasonably do.
I love this ,but is it not bad for the blood circulation ?
If it is, complain to God/Evolution: the human body was "designed" to do this. Practise it gradually, and you'll eventually be able to do it with no bad side-effects.
From that Squat position I do my full splits, 58... heart attack survivor 2019 RCA 70% blockage Stent
Not-so humble brag.
I am a heart attack survivor living with heart disease and cervical arthritis I think a little bragging rights is allowed
@@gaylecheung3087 good for you bud. he was only kiddin tho. keep up the health
My knees and legs hurt. Can't go down or get up. I'm 78. Is it too late?
Maybe if you found the right way to ease/progress into it... ??? A healthy postion that's similar, one that works for you.
I thought turnout was fine so long as knees in line with feet/toe angle?
it is- squeeze your glutes at the top to see ur natural angle- if you want to decrease it- stretch and you’ll eventually even out
Top ! even if I would have appreciated a deeper glance at which joints and mucles... Thanks in any case, nice video
So if you can't easily squat for 10 minutes at a time, you should practice this pose for 20 minutes cumulatively throughout the day, did I get that right?
Any other guidelines for this? Like maybe 5 times a day for 4 minutes? Or should the squat goal be shorter at first...? 9 times a day for 2ish minutes? Is barefoot better or are sneakers okay? Where do we put our arms? In between the legs? Outside of the legs? On the knees? Can a wider stance be used? How should ones back be positioned? I feel like I'm slouching/curving really badly...
HELP! This was (sadly) way harder for my 46-year-old body than I thought it would be. 😕
Hard for my 44 yo body as well sister.
I wish I had known to do this. Sitting at a job 22 yrs has been hard on my hips
Thanks man.
What if you have no cartilage in you hip joint?
i can do this easily and it feels really good, but I've never tried to do it for long periods of time.
Cool thanks
A lot of commenters say they've been doing this their whole lives. Conversely I've been trying to start doing this but, so far, have been unable to do so. I'm 68
Try sitting on a 9" pilates ball to start.
Good explanation. My problem in this position is I'm too hunched over and my neck strains to keep looking straight, wants to look down.
You need to straighten your back.
ive been trying to do this about 2-3 times a week (5 sets 2-3mintues with help) and i'm barely getting anywhere. knees and shins aching. i'm thinking this may be a 1-2 year journey for myself.
You have to do it practically every day. 3 times a week isn’t enough to get results in a relatively short time frame. The less you do it per week the longer it will take. It’s not like lifting weights where the stress placed on the muscle from heavy lifting requires the body to undergo extended rest periods. At minimum you should be doing it 5 times a week if you don’t want to spend an entire year to get the desired results.
It should be daily.
search "ido portal 30 squat challenge"
Holding on to a stable object or heavy weight on the ground in front of you and you can control the deep ess of the squat with the help of your upper body. This way you can slowly learn to relax your muscles and let gravity help you.
My Palites teacher introduced me to rolling my muscles with a peanut shaped foam ball. I had a lot of tension in my tendons, once that was rolled out this squat became much easier. It’s a bit tough to explain the positions to relieve hip tension with this technique. Try searching ‘fascia release for hips’ and some videos should come up
Used to see this a lot in old coal mining communities.
If you already have very little cartilage and bone spurs in your knees, is this really safe to do? I’ve heard to avoid deep knee bends or squats because it can do more damage to bad knees.
Hey Ron, look up Dr. Berg Keto diet on UA-cam. Slight changes in your relationship with food can stop your body producing bone spurs. 👍🏼
Ronald Priest --- And also you might want to check into Barefoot shoes. The proper placement of the feet have everything to do with how the rest of the body lines up. Lems, Bohempia, Xero Shoes, Vivobarefoot etc. I just ordered a pair myself and so I'm hoping to alleviate some back problems in addition to getting better posture and alignment. Taking a good grassfed collagen supplement would be great for you too in helping to rebuild your cartilage.
Hi. Is this also for our digestive system does it help with that also. Just wandering as my stomach bloats and bit tired of it I can easily do these squats for a good five mins every time
good, thx