5 Exercises On One Foot

by | Jan 25, 2017 | Entertainment, Hillel Ontario, On One Foot | 0 comments

Workout 1: The Single FOOT Glute Bridge

Lie on your back, hold one leg straight up in the air, and bend the other leg so your foot is flat on the floor. Push your hips up with the foot flat on the ground. Your body should form a straight line from the knee of the grounded foot up to your shoulders. You should be lying on the ground, balancing yourself on one foot.
Lower your hip back to the ground and repeat 10 times.
Do the exercise again and switch FEET. The FOOT that was grounded at first will be up in the air this time, and the leg that was straight up in the air will be bent with the foot flat on the ground.

work-out-one

Workout 2: The Single FOOT Hop

Stand on your right foot with your left leg bent, so that you’re standing on one foot. Hop to your right and then hop back to your starting point. Your left foot should be off the ground the entire time. Repeat this 10 times and then switch feet, with the left foot on the ground and the right leg bent.
If this exercise is too easy, you can increase how far and high you are jumping, without changing the speed.

work-out-two

 

Workout 3: One Leg Squat

For the One Leg Squat you will have to stand with your back to a chair. Stretch your left leg out in front of you, so your left heel is just lifted off the floor and you are standing on one foot. Next, lower down by bending your right knee until your bottom just slightly touches the chair behind you. Hold this position for 10 seconds. With the strength of your right leg (don’t touch the chair!) you will now push yourself back up to standing so your right leg is completely straight. Repeat this 3 times.
In order to even it out, start the exercise from the beginning and switch feet.

work-out-three

 

Workout 4: The Single Leg Deadlift

Put your body weight on your right FOOT, and lift your left leg straight behind you. Raise your left leg and lean forward with your arms towards your right FOOT in order to stay balanced. Make sure that your body forms a straight line from the heel of your left FOOT to your neck, while you’re standing on one foot. Hold that position for a few seconds and squeeze your bottom before you lower your leg left to rest. Repeat this exercise 8 times, then switch sides.

work-out-four

 

Workout 5: The Half Moon Pose (this one feels too complicated)

This Yoga pose is also called the “Ardha Chandrasana”. You will start from a high lunge with your left FOOT forward. Put your body weight on your straight, left leg, while straightening the right leg up parallel to the floor. You should be standing on one foot. Now place your left hand under your left shoulder, while placing the right hand on your right hip. Move your right arm straight up, so that your hand is pointing to the ceiling. Take 3-5 breaths, then slowly put both hands back on the floor and return to a high lunge. Repeat this position on your other side.

work-out-five

Holocaust Remembrance Day 2023

Holocaust Remembrance Day 2023

In their research on listening to survivors of the Holocaust and other genocides, Bronwen E. Low and Emmanuelle Sonntag note listeners’ problematic tendencies towards one of two responses.  On the one hand, they can regard the narratives as so unfamiliar and foreign that they must be pushed away as overwhelming, untouchable, and inaccessible.  On the other, the stories can be seen as familiar, to the point that the listener cannot separate their own experiences and emotional response from what they take in.

But another, preferable response exists: Roger I. Simon and Claudia Eppert talk about a “chain of testimony” and suggest that listening imposes a duty on the listener.  Listening to personal testimony at the crossroads of memory and history “imposes particular obligations on those called to receive it – obligations imbued with the exigencies of justice, compassion, and hope that define the horizon for a world yet to be realized.”  In this way, bearing witness and listening to testimony demands a number of actions and responses, including that we “transport and translate stories of past injustices beyond their moment of telling by taking these stories to another time and space where they become available to be heard or seen.”

If we take Simon and Eppert’s charge seriously, as I believe we should, those of us who have been privileged to hear the direct testimony of survivors of the Holocaust.  Their words come not just with the specific knowledge they impart or the emotional impact they have on us – sorrow, anger, fear, horror – but with a duty, an obligation of some kind.  

On many of our campuses, this week is Holocaust Education Week, and this Friday marks International Holocaust Remembrance Day.  Given the significant number of Holocaust survivors and their descendants in Canada, the scheduled events and programs have a personal resonance for many of our students and their families, but their impact can be deep and meaningful for all of us, regardless of who we are and where we come from.  I encourage each of you to make time to participate in this week’s activities and to consider your place in the chain of testimony: what obligation does listening to narratives from the Holocaust place on you, and how do you carry those stories forward in time?

 

Weekly D’var: Shemot

Weekly D’var: Shemot

In this week’s parashah we learn the story of Moses, from his birth, through his flight from and eventual return to Egypt, to the acceptance of his role as leader of the Hebrew people.

After fleeing Egypt, for killing an Egyptian slave master, Moses was living rather peacefully as a shepherd in the land of Midian. The Torah describes for us Moses’s first interaction with G-d upon coming across a bush, “burning with a heart of fire [Exodus 3:3]”. G-d calls out to Moses and requests he take the Jewish people out of Egypt and eventually into the land of Israel. However, Moses argues with G-d, “Who am I that I should go to Pharaoh? Who am I that I should take the Jews out of Egypt? [Exodus 3:11]” After initially refusing four times, Moses eventually agrees to G-ds request, and as we know, the rest is history. But why was Moses so unwilling to take up the position of leader, to the extent that he would argue with G-d? And why was G-d so set on having Moses lead the Jewish people? 

Perhaps the answer can be found through the incident that led to his flight from Egypt, years earlier, when Moses, as mentioned above, killed an Egyptian slave master for beating a Hebrew slave. Immediately, he was met with opposition from some of the Hebrew slaves, “who made you chief and ruler over us? Do you mean to kill me as you killed the Egyptian? [Exodus 2:14]” Moses felt discouraged and unsure of his ability to lead. However, it seems that G-d saw in Moses, a faithful shepherd, the ability to lead his people from slavery to freedom. Very often in Tanakh, the people that are most worthy to lead are the ones who deny that they are worthy at all. Moses may not appear to be the first choice for a leadership figure, suffering from a speech impediment and lacking charisma; however, Moses possessed certain qualities that made him the ideal leader to bring the Jewish people out of Egypt. We too possess qualities that can lead us to achieve incredible success and realize our full potential. We may often feel unmotivated or unsure of our own capabilities. Instead of feeling discouraged, I believe we can look to Moses who, despite all his doubts, stepped up to the challenge and became the greatest leader in Jewish history. 

Sam Virine
VP of Jewish Life at Hillel Waterloo & Laurier

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