The Floor Horse

The Floor Horse also known as the Bench Posture is the standard pose for training all prone positions.  The floor horse is commonly used for strength training because it focuses on core stability and requires the energy from all four limbs to perform.

Its called the floor horse because like the horse stance there is equal distribution of weight between the supporting limbs.  Is a similar position to the plank, however there are a few important distinctions.

Your torso has a continuous curve from the lower back up into the shoulders which allows the weight of your body to smoothly flow into your arms. The way to achieve this is to round your shoulders and tuck you hip under and gently use the balls of your feet to drive the energy of the hip into the upper torso (around the Chest Dantien).

Be sure to keep your torso level with itself – it is very common to rise the hips way into the air when performing the hip tuck. With practice you will be able to get into the position with ease.

This video has a few simple tips and some variations on how to perform the Floor Horse.  If you are new to the floor horse gradually and progressively increase the amount of time that you hold the position for.
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Related posts:

1. The Qigong Hip Tuck – Prone Posture
2. The Small Horse Stance
3. Three Major Horse Stances
4. Side Floor Horse
5. Reverse Floor Horse

Oct 26, 2009

• Posted by Matthew
• 5 comments
• Postures, Strength Training
• Abdominals, Fitness, Prone Qigong Routines

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