I discovered this partnering exercise spontaneously while teaching teenagers. When I witnessed their giggles, smiles, and triumphant looks of accomplishment each time they successfully completed the pose, I knew they absolutely loved it. I call it the “Rock n Roll to Squat” and hope other teen classes can have as much fun as we did.
Typically, a “Rock ‘n Roll” in yoga class refers to sitting on the floor and rocking backwards and forwards with a rounded spine. The tailbone is tucked and the chin is held down to the chest so that rocking is smooth on the spine. Often, we teach with a blanket covering the length of the sticky mat to pad the floor with more cushion.
The idea with Rock ‘n Roll to Squat is to rock backwards from a tucked position and then rock forward up into a squat (malasana). This exercise is fairly challenging to do by oneself and undoubtedly more fun with a partner assisting the action.
The assisting partner (“assister”) sits on the floor about two feet away from the doing partner (“doer”). A relaxed cobbler’s pose (baddha konasana) works well for the assister or also simple crossed legs (sukhasana). The doer also begins by sitting on the floor, knees bent, feet flat on the floor, at least one foot apart. When the doer is ready, the doer rocks back in a tucked position and rocks forward while reaching their arms out for the assister to catch. The doer reaches their arms between the knees; in other words, the knees are apart and the arms reach straight out with the knees positioned outside of the arms. The assister also reaches their arms to catch the doer‘s arms. (Picture trapeze artists grabbing each others’ forearms.) As the doer rocks forward, the two of them lock forearms and the doer rocks onto flat feet into a squat.
The doer brings their spine forward as they sit deeper into the squat while the assister provides the necessary counter force by leaning into their own weight backwards. Once the doer is in the squat with the assister providing counterbalance, it is best to stay in this position 15-30 seconds to absorb the benefits. Repeat at least three times before changing partners. Not only is it fun for teens to do this a few times in a row, but their bodies adapt and they improve quickly. With our group, many of the doers could do it on their own after they had done it with partners several times because they developed the kinesthetic requirements (in such a short time!)
Have students attempt this pose on their own before introducing the partnering. Most teenagers are excited by the challenge and are motivated to accomplish it with a partner.
Boy, did my students want to get it! Mastering the momentum backwards and forwards and landing in a squat looks, and in fact is, very satisfying. They were tantalized and puzzled as to what was preventing them from completing it on their own. I could see that with an assist, it would be possible for each of them to be successful.
The Rock ‘n Roll to Squat is now in my permanent tool box for working with teenagers. Of course, it is also a really good time with adults! If you try the Rock ‘n Roll to Squat with your class, I’m willing to bet it will be a part of your tool box too.
