Slide, Shift, Squat: A Playful Practice in Weight Transfer

What happens when you combine a forward fold, a down dog, a deep squat, and a bit of rotational play? You get a fun little movement sequence that wakes up your coordination, balance, and awareness—without requiring perfection.This short practice is all about weight transfer: from feet to hands, hips to heels, and back again. It gives your body a chance to explore grounded movement in a non-linear way, with options to suit your current range and strength.Here’s how it goes:* Start standing.* Slide your hands down your legs and walk forward into a down dog shape.* From here, either:Let your hands pull your feet underneath you, orGive a little hop forward into a deep squat.* Once squatting, reach one hand behind you, then the other.* Return the hands forward and walk yourself back out.If a deep squat with hands on the ground feels like a stretch (literally or figuratively), I offer a more accessible variation in the video. It includes using your hand and thigh as support to get in and out of the floor-based version.This isn’t about doing it “right”—it’s about exploring what feels possible in your body today.▶️ [Watch the video above]Let me know what you notice. Did one variation feel more natural than the other? Did something surprise you?If this resonated, consider liking, sharing, or subscribing. I’m glad you’re here.—Jenn This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe