Stop Training for Poses. Start Training for Life
It’s arrived - the September reset is here - let’s go!
The kids go back to school, the air sharpens, the diaries fill, and suddenly we all get this strange craving for structure again. I wrote last week about September being a second January or the “real” new year. Today I want to take that idea a step further.
Most of us, when we think about yoga or fitness, imagine getting better at the practice. Deeper forward folds, stronger balances, more push-ups, longer planks. But let’s take a step back and remember that the real point of practice isn’t to get good at poses it’s to get good at life. How’s your ability to squat down and stand back up? To carry your shopping bags? To walk up stairs without holding your breath? That’s the stuff that matters. That’s what keeps you free.
So this September, instead of setting a goal that looks good on Instagram, I want you to choose a practice that supports your health, your independence, and your everyday strength. I’ve put together five simple moves that I’ll be focusing on all month. Think of them as your September curriculum, five fundamentals that help you get good at life.
The Five Fundamentals
1. Deep Squat
This isn’t a gym squat with a bar on your back, it’s the simple act of lowering your body until your hips are below your knees, feet flat on the ground. In many cultures, people still rest, eat, and work in this posture every day. Research shows it helps maintain hip, knee, and ankle mobility, reduces fall risk, and even supports digestion and pelvic floor health. If you can’t squat fully yet, no problem. Practice your depth daily & your joints will thank you.
2. Hang
Grip a bar and let your body weight pull you down. That’s it. Start easy, feet on the ground and let some of your bodyweight be taken by your grip, then one foot lifted, then both feet off. Advanced? Try a single-hand hang. Why does this matter? Because grip strength is one of the strongest predictors of overall health and longevity. A 2018 study of half a million adults found weak grip was linked with higher risk of heart disease and shorter lifespan. Hanging also opens the shoulders and counteracts hours of slouching over screens.
3. Walking Lunge with Rotation
Step forward into a lunge and twist your torso towards the leading leg. Repeat side to side. This move trains your legs, balance, and spine all at once. The rotation keeps your back mobile and resilient which is vital since spinal stiffness is a leading cause of mobility loss as we age. Think of it as oiling the hinges.
4. Single Leg Touchdown
Stand tall, balance on one leg, and slowly lower your torso while reaching your opposite hand toward the floor. This develops stability, coordination, and proprioception (your body’s sense of where it is in space). Losing this skill is one reason falls become dangerous later in life. Every time you practice, you’re training your nervous system to stay steady.
5. Push-Up
Simple, yes. Easy, no. Push-ups test core, chest, arms, and cardiovascular health. A 2019 Harvard study found men who could do 40 push-ups had a 96% lower risk of heart disease than those who could do fewer than 10. The point isn’t to chase 40 overnight, it’s to build the habit of pressing your body away from the floor, building strength that shows up in real life.
How to Practice
Set a timer for one minute per exercise. Cycle through all five. Repeat as many rounds as you have time for. Some days it’ll be one round, other days three. The number doesn’t matter, the consistency does. Later this month, we’ll add flexibility practices to balance things out.
Why This Matters
Strength isn’t just about looking toned or chasing performance, it’s about freedom. The freedom to get down on the floor with your kids. To carry your bags without wincing. To keep walking, climbing, moving, and living the life you want, long after Instagram has moved on to the next trend.
So, stop training for poses. Start training for life. This week, try the five fundamentals. Notice where you feel strong, where you wobble, where you tire out. That’s your starting line. And if you want support, my new class timetable for September will be out later this week. Join me, and let’s make this the year you get good at life.
Thanks for being here.
Stuart