Here are a few rotational movements to help mobilize the ankles, knees, and hips in the Deep Squat position. These are great warm ups movements that engage the whole body in a grounded way. It's ideal to squat with your feet fairly parallel, and your knees tracking your toes. If you have any issues with getting down in a deep squat, try fitting a pillow or rolled up towel under your heels, and knees. Try this even if you don't have issues, it's like sitting on a cloud! First is Deep Squat Circles, which involves shifting the weight from one foot to the other, and leaning from the heel to the ball of the feet. Combined, these left-right, forward-back bodyweight shifts create a circular movement. Now that we have shifted all around, we should have a good sense of where the center of the foot is; make sure your weight isn't shifted too much on the balls of your feet or your heels, but is evenly distributed throughout. Now, you can shift toward one foot and rotate to look over the shoulder of the same side. Try this a few times. Now try the same rotational exercise, but combined with simply standing up from a squat to look behind you. Try to rotate as you stand, rather than standing then rotating, or rotating in the squat before standing. Try to synch your rotation so it begins and ends at the same time as you stand upright. These latter two movements are not just mobility exercises, but practical movements that allow you to scan your environment naturally. Having the intention of scanning your feild of vision within your full range of motion will bring a practical element to this training, and probably get a lot more out of your movement. Music by TeskBeats.com

Here is a demonstration of a full MovNat MAPS training session. MAPS is MovNat's Adaptive Practice Sessions; a free service where MovNat headquarters delivers weekly emails featuring 3 new Natural Movement workout sessions with video references to each exercise. This video is meant to walk you through one of these MAPS sessions that was published a few weeks ago so you can get a good visual along with some tips regarding what a session should look like. Check the MovNat website or just look for "MovNat MAPS" in any search engine to see for yourself. Please let me know what you think in the comments below. Music by TeskBeats.com

This exercise is meant to help free the shoulder movement from thoracic overcompensation. Without the wall, many of us will tilt the chest down and the head back as the arms raise up as to require less movement from the shoulders. This is a habitual pattern that is a major contributor to poor posture, neck and mid back problems, as well as the obvious; shoulder problems. Issues in the arms or hands such as poor circulation, and nerve impingement causing numbness in the arms can be improved upon with movements like this one. The key with this exercise is keeping 4 points of contact with the wall. Your head; your upper-to-mid back; your butt; and your arms should be in contact with the wall throughout the movement. Be conscious of these points, and you may feel one or two of those points of contact start trying to lift off the wall throughout the movement. In the arm, it's common to let the wrist lift off the wall in order to try to touch the back of the hand or fingers to the wall. Be aware of this and make sure to try to keep your arms and wrists touching as much as possible. It is easier to keep the back pressed up to the wall if your feet are a foot or 2 away from the wall. Finally, remember to move slowly through your full range of motion to really get the benefit of this exercise. Moving too quickly will result in only using the most familiar ranges of motion, and relying more on the compensations that you are trying to correct without being able to consciously correct them. music by TeskBeats.com

Having just completed my 90 day personal movement challenge, I would like to share my thoughts on the experience and my plans going forward with future videos. be sure to leave a comment if you have any ideas / requests for future videos. music by TeskBeats.com

A demonstration of three different pull up exercises; the pull up reach, pull up hold, and jumping pull up. These are very helpful for developing power in your pull ups. Music by TeskBeats.com

A demonstration of a few passive hanging skills: the Eblow Knee Hang, and the Elbow Hang. These are good techniques to use when you are traversing long distances and need to give your arms a break along the way. music by TeskBeats.com

A demonstration of the Prone Power Get Up technique, as well as a lower intensity variation called the Prone Get Up. This exercises is similar to the true burpee exercise and makes for an excellent way to get up quickly from a prone lying position. music by TeskBeats.com

A demonstration of the Power Traverse natural movement skill. This is a faster way to traverse when hanging under something by your hands, but requires more energy. It is ideal for short bursts or emergency situations that require fast movement. This demonstration includes front and side variations. music by TeskBeats.com