Back Body Program Day 2: 29-Min Hamstring Stretch (Norwegian)

Nå push helen opp, relax kaffet ned, og høyre denne høyre sideen mer enn andre sideen. For hvis vi høyre innere sideen, så løs vi, når vi slipper anklene, så løs vi stretchen fra kaffet. Høyre left handen mer, push helen opp, men relax kaffet ned. Drop your belt to your towel, circle the foot a few times, warm up the ankle.

Grab your calves with your hands, and roll up and down a few times. Warming up your lower back, your mid back. Every time you roll back, try straightening your legs. Nice.

Roll all the way up to a squat. Squat with your feet together. Feet completely together. If you need any support, put something under your heels, a book or whatever you can find that's close by.

Spread the knees apart, and sit here. Let's talk about ankles for a second. The angle in your ankle is the main factor if you can get your heels down to the floor. It's not necessarily that your Achilles tendon is stiff.

That tendon is actually supposed to be very stiff. You don't want any slack in the Achilles tendon. Usually, when you go forward and your heels are lifting, it's because your bone is going into another bone. That creates a hinge, and the heels lift.

That's not anything you can do anything with. It's genetic. If you feel pain in the joint here, don't force yourself deeper. If you feel the stretch on the back of the calves, enjoy.

Let's just sit here for a second. Now, spread your toes apart. Squat down and get a hip stretch. This is less calves, maybe.

Maybe it's more calves, but for me it's less calves. Toes out, butt down, and go as low as you can go. I can even put my elbows down into the ground. You can stay on the fingertips and just drop your head.

Take a deep breath. And then you can go down. You can do it with your toes. You can do it with your toes.

And just drop your head. Take five in and exhale. Try to create some resistance in your breathing. So when you inhale, make a sound like this.

And when you exhale, same sound. Two more. And exhale. Nice.

Step it out to plank. And in plank, push your heels backwards. So instead of pushing forward like we usually do when we want to go for a push up, push back. So that most of your weight is into your feet.

You're pushing down into the hands, but moving all the weight backwards towards the heels. Take a breath here. Bend your knees and come back to down dog. Grip the mat if you need to.

Walk from side to side. So try pushing your heel down into the ground. So if you have lots of range of motion in the ankle, you can walk back a little bit. If you don't have so much range of motion in the ankle, you can walk forward a little bit.

But push your heel down into the floor, while at the same time you're lifting your toes. So lift the toes, push the heel down, walk from side to side. A few more and now push your chest back more so that your chest and head lowers down, but your butt keeps lifting. Walk all the way forward to your hands.

Heel down, toes up. Heel down, toes up. For the whole session let's do that. Activate your toes up, push your heels down.

Top of your mat, hands to shins, inhale, halfway up. Exhale, fold forward with bent knees, lift your toes and pull your head down. Inhale, halfway up. Inhale, halfway up.

Exhale, down, bent knees. Inhale, halfway, last round. Exhale, fold. Look up, inhale, arms stretch up.

Hands release down. Inhale, circle the arms up. Exhale, lift the toes, lean forward and lower down. From the top of your mat, lean forward and lower down.

Forward fold. Inhale, halfway. Hands down, step the right leg back and push the heel back and lower your hips. Lean back, lean back, lean back a couple of times.

Straighten the back leg as much as you can. And then step back to plank. Let's lower all the way down on the next exhale. Elbows in cobra.

Exhale, down. Inhale to prepare. Table top on the exhale. Back to down dog.

In this down dog, walk the feet back five inches so that your heels are definitely off of the floor. Walk them as far back as you can without your hands slipping. Now try to push your heel down to the ground, but if it touches slide your feet back more. So intense calf stretch.

All your body weight into one foot and then the other. Push, push, push. Breathe, breathe, breathe. Normal dog.

Step the right foot forward. Push the left heel back a few times. So hips down, back leg straight. Lean back, lean back, lean back, lean back.

Step forward, inhale half way up. Stretch your neck. Lift your toes, exhale and pull your forehead down. Inhale all the way up, arms up.

Exhale, release. Inhale, lift the chest and shoulders. Exhale, lift the toes, lean forward and fold. Inhale, half way up.

Exhale, step the right foot back again. This time lower your knee down and straighten the front foot. So you can stay on your fingertips if your arms are short. Then put something under your hands.

Now lean most of the weight into the left hand. Flex the foot completely so the leg is straight or close to straight. Now lift the right arm. Take an inhale and exhale.

Switching arms, right hand down, left arm up, inhale. And exhale. One more on each side. Inhale, arm up.

Exhale, arm down. Left arm up, inhale. And exhale down. Step back to a plank.

Inhale. Elbows touches the side of your body. Exhale. Inhale, cobra, elbows in.

Exhale, lower down and push back to all force. Back to down dog. This time lift your right leg and bend the knee. Lift the toes on your left foot.

So you're pushing down through the left heel. Try to get your standing leg, your left leg completely straight and push the other knee, the right knee up. Hamstring, calf and you might even feel it a little bit in the groin. Switching sides.

Left leg up, bend the knee. Keep the right knee straight and lift the toes on your standing leg. Push, back and breathe. Lift the top knee, relax your neck.

But push back, back, back, back. Normal dog. Step your right foot forward, lower your left knee. Walk back so that you can flex your right foot.

And for me somehow my legs are short so I need to slide a little bit wider for me to feel comfortable. All the way into the right hand. Lift your left hand. Inhale.

And exhale. Switching sides. Twisting your right arm up. Inhale.

Exhale. Keep flexing the right foot. One more round. Inhale, left arm up.

Exhale, arm down. Inhale, right arm up. Exhale, arm down. Stepping forward to a forward fold.

Inhale, half way. Lift the toes. Exhale, try touching your head to your toes. Really imagine and pretend you can't touch your head to your toes.

Inhale all the way up. Exhale, interlace the fingers behind your back. Lift and stay here for two innen exhales. Keep lifting the toes and push your hips forwards.

On your next exhale fold all the way forward. Bend your knees slightly. Look back between your calves. Take a breath here.

Hands to the ground. Inhale half way. Stepping back to a plank on the exhale. Inhale to prepare.

Slowly lower down without dipping your shoulders. Keep your shoulders away from the floor. Cobra inhale might go a little higher this time. Exhale back to dog.

Stretch your right leg up. Roll the knee forward. If you can't get your foot forward on your fingertips try squeezing your knee to nose then step the right foot forward. Warrior one.

So left foot 45 degrees. Stand up with hands on the hips. So start with a super straight left leg. Keep it straight but bend the right knee.

Not so much that the knee passes the ankle. Try to get a vertical line in the right leg but push your left leg back. Push, push, push, push and lift the toes on the left leg. And when you feel comfortable here, find a 45 degree direction in the upper body.

Lift your arms. Spread your fingers. Take three breaths in warrior one. Inhale, look up.

And exhale. Place your left hand down. On your back toes stretch the right leg up. So same position we just did but now we don't have the back knee in the floor.

Now you actually try to twist in this pyramid shape with the legs. If you're inflexible you can slide out more because then you work the flexibility more. You can also keep something under your left hand or stay on your fingertips. One second more and endure without holding your breath.

Stepping back to plank. Inhale. Exhale, push up. Inhale, back bend.

Exhale, dog. Left leg up. Inhale. Roll the knee forward and try to get your foot between your hands without lifting your left hand.

Rather on your fingertips step the left foot forward. Make sure you have a wide stance. Lift all ten toes. Come up to standing.

Straighten the back leg. No sickling. I do not want your back pinky toe to lift. Push the back pinky down.

Straight leg. Bent left knee. When you align your upper body in a 45 degree angle forwards, lift your arms. Lift everything up but keep bending your front knee in an exhale three times in warrior one.

The more active your lower body is, the more the upper body can enjoy this session. Inhale, look up. Exhale, right hand down on your back toes. Try to go for a straight left leg.

Lift left hand and twist. Endure. Inhale. Inhale.

Exhale. Low push up. Cobra or lift your knees for up dog. Back to down dog.

Alright, let's do it again but slightly more flowy. Right leg up. Inhale. Exhale, knee forward.

Coming up to warrior one. When your arms reach up, inhale. Exhale, left hand down. Straighten your front knee.

Inhale. And exhale, plank. Inhale to prepare. Exhale, lower down.

Inhale, back bend. Exhale, down dog. Recover. Left leg up.

Inhale. Knee forward, exhale. Warrior one. Inhale, lift all ten toes.

Exhale, right hand down. Straighten front knee. Inhale. And exhale, plank.

Inhale. Low push up. Exhale. Back bend.

Inhale. Back to down dog. Let's do it one more time. Just adding on right leg up.

Inhale. Exhale, knee forward. Warrior one. Inhale.

Exhale, keep the right hand up. Straighten the front knee. Inhale. Instead of placing your right hand down now, step back to side plank.

So right foot on top of left foot. If your balance is not on your side. Both feet down. Push your hips up.

Three. Two. One. Straighten your arms straight.

Plank. Inhale. Exhale, lower down. Inhale, lift.

And exhale dog. Last round. Left leg up. Inhale.

Knee forward. Exhale. All the way up. Warrior one.

Inhale. Right hand down. Stretch the front leg. Flex the foot.

Inhale. Look up and twist. Stay here with the left hand. Stepp tilbake.

Side plank for three. Løs opp hodene. To. Kjell tilbake.

En. Sprede fingrene. Inhaler. Og inhaler plank.

Inhaler. Løs all the way down. Stå på bælgen. Interlæs fingrene.

Bind bak. Krosse ankerne. Løs alt opp. Løs opp.

Tre. To. Løs mer. En.

Stå. Krosse ankerne. Tre. To.

Løs mer. En. Hænger ned. Kom tilbake til knele position med toene under.

Så dette er vel ikke så mye kaff, mer toene og søler, men hvis du kjører skoene hele dag og skoene dine ikke har en perfekt tilfell, dette er vel en veldig god pose for deg til å gjøre. Løs bare sitte her. Du kan gjøre palmerne opp hvis du liker. Yoga-klassisk.

Bare relaksere hendene i lappen. Løs på kjesteren, men også rødte dine palmer foran for å gjøre en naturlig kurve på spinen. Løs her og strede toene. Tre tilbake.

Og sitte ned. La oss gjøre en sit-stred. Du kan gjøre dine bælte eller tullet. Rødte kjester opp.

Det samme vi gjorde på kjesteren, men nå sitter vi opp. Utstyr denne kjesteren og armene for å relaksere hendene. Så, mer du tuller med kjesteren, mer din lille hend kan relaksere. Så, sikre deg ikke har dette posisjonen.

Sikre deg å gjøre deg til å gjøre det relaksere. Dette er Yoga-paradox nummer 1, som tar en veldig tid for å forstå. Det er veldig simpelt, men det tar en veldig tid for deg for å forstå at du må gjøre det i ordet for å relaksere. Så, mer du forstår på å gjøre det, mer du forstårlesser det.

Jeg er ikke en Yoga-Yoda, men det er en simpel verden, selv om det kjører paradoxelt. Løs deg på kjesteren, fyrs deg på å bælte kjesteren, kjører med bisepene, og løs deg på å relaksere hendene. Switcher sider, andre leg opp. Hva gjør mitt jobb så bra med Yoga for BJJ, er at du som pratiserer hjemme, du gjør allerede jihitsu, hvilket er, hvis du samarbeider med en av de vanligste joholigene jihitsu, er super utørende og super hård.

For deg å gjøre noe sånn, sammen med den vanlige personen, for deg, selv om du kan føle på pang, er det ingenting som å være hængtet av noen 50 lk høyere enn deg, og du prøver å rømme. Det er så fint for meg å ha folk som deg, som vil ha i forhold for å forberede tid, og fokus det tar for å forandre å skjønne. Takk for å være persistent og ha tatt med deg selv, men også for å kjøre på når du føler deg som om du gi deg opp. Relaks.

La oss lade ned på vannene for en tvist igjen. Jeg tror ikke at det er en komplet klasse hvis du ikke hverfra hverfra. Klippene sammen, fall over til left side, og hvis du føler deg ikke så god i dag, kan du bare faktisk lage her med både armene til left. Hvis du føler deg vil ha mer støy, hend bak hendet eller even rette armen ut.

Men når du retter armen ut, kan du impinge blodflå, og armen kan falle i kveld. Så hvis du gjør det, søy en lettere variasjon, men la oss ta en minutt i en supine tvist. Hvis du hører lurtig, en minutt er omkring 10 hverfra. Det er tre sekunder inn, og tre sekunder ut.

Når du er klar, enda sider. Fall over til rette sider først, og så gå langsamt. Når du kører tvist, vil du være mer bevegd enn første tvist. Gi deg en par sekunder til å få en par steder til å komme inn i posen først, så du kan faktisk relaxere og bry seg i posen.

Det var den første yoga-posen jeg kjente. Jeg gjorde den i år før jeg begynte yoga. Jeg gjorde dette før hver eneste traning, fordi min løsback hurter så mye. Det er en av de nærteste, eneste løsene for løsene.

Hver eneste løsning for løsninger for å få en par steder til å komme inn i posen først, vil du være mer bevegd enn første tvist. Det er en av de nærteste, eneste løsninger for løsninger for å få en par steder til å komme inn i posen først, fordi min løsninger for løsninger for å få en par steder til å komme inn i posen først, vil du være mer bevegd enn første tvist. Kommer tilbake til midten. Hvis du har noen ekstra tid, hvis du har fem til fem minutter, bare knivt sammen, steder apart, relax her.

Du kan ta med en lang shavasana hvis det er død på natt eller hvis du virkelig trenger det. Eller hjemme meg i en sejret, krosselegget posisjon. Bare ta en kveld moment, og nå er det en ny, en kveld moment. Vi gjorde en kort, men effektiv fløy i dag.

Hvis du har trukket, ikke forstå, kom tilbake i morgen og la oss gjøre den neste klassen.