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MCP4 Focused Floor Pressing, Part 4 of Improving Muscle Control and Proprioception

This is part 4 of a series of 5 yoga workshop videos designed to help you improve muscle control and proprioception.

In this workshop, you'll learn and practice the technique of "Floor Pressing." You'll learn two slightly different techniques for pressing the floor. Both techniques are means of creating a muscular response.

One of the advantages of this technique say versus the resisted friction technique, is that you only require one point of contact with the floor. With resisted friction, you require two. 

Another advantage of this technique is that it helps you to integrate your body. The more force that you push the floor with, the more of your body that is integrated to help power the push.

(This isn't to say that the subjects any of the other workshops are "obsolete" or "unrequired". Rather, the subject of each workshop should be considered as "muscle control options".)  

Two suggested prerequisites for this course are Action Vectors (MCP1) and Foot Exercises (MCP2). The Action Vectors workshop helps to give you the necessary body awareness for effective pushing while Foot Exercises Workshop helps you to create the necessary foot stiffness for pressing the floor.

For all of these workshops, the main focus is on exercises to help you internalize the respective techniques. So rather than having to remember (or try to remember) different muscle control techniques, you are given exercises in the form of a routine to help you create muscle memories for each technique. 

MCP stands for Muscle Control and Proprioception. All of these workshop videos are based on the idea that muscle control and proprioception go hand in hand. Muscle activation is what gives you proprioception. At the same time, improving your ability to proprioceive your own body helps to improve your muscle control.

This workshop includes a quick reference PDF with pictures of all the poses as well as a summary of the basic action(s).

It consists of 7 videos:

  • Introduction, 2:53
  • Foot Preparation, 5:00
  • Floor Pressing routine part 1, 29:30
  • Floor Pressing routine part 2, 30:51
  • End Notes, 2:42
  • Extra: Seated Forward Bend, 3:26
  • Extra: Yoga Push Up, 10:06


The exercises are taught as "follow along". However, for each exercise, it is strongly recommended that you also practice without the video. You can watch an exercise, doing it with the video, then pause the video and repeat the exercise by yourself.

Videos are in mp4 format and are downloadable (they can also be streamed using the gumroad app). 

Whether on a Mac system or Windows, VLC is a very handy viewing app that allows you to create playlists so that you can seamlessly play all videos without having to operate any controls.

When making a purchase, remember your Gumroad login details (generally an email address and whatever your password is). 

You can always download videos to different devices. You can also download updates when they become available.

30 Day Guarantee

If you aren't satisfied with this workshop you have 30 days from the day of purchase to get a refund. To instigate a refund, use the email address located at the end of the included pdf. 

This series of videos won't make you a master of your own body, but they are designed to help get you on that path. If you look at smartphones, compared to the old "dumb" cell phones prior to the first iPhone. Smartphones are smart because they can sense your touch and respond in different ways to your touch. 

The muscle control and proprioception workshop videos are designed to help you become smarter in your own body by learning to better feel it and control it. 

This is something that you can carry into all aspects of your life. 

But even aside from that, a focus on feeling your body (and controlling it) is a simple way of becoming more present. Rather than doing lots of different poses, one after the other, to turn your thinking mind of, here you can focus on the creating sensations within your body (by turning muscles on and off) to help turn of incessant thinking.

You could think of this as a type of conscious movement because each action, each movement is clearly defined. As a result, you can focus on doing it.

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MCP4 Focused Floor Pressing, Part 4 of Improving Muscle Control and Proprioception

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