Backbend Yoga Pose: 5-Min Active Flow for BJJ

So moving into the last active pose of the class the backbend so you're in down dog Instead of jumping through laying down your back You can do that a variation to come into the backbend is to roll forward come down on your belly and From your belly make your way over to your back So usually it's smoother on jiu-jitsu mat so you can scoot your own your way onto the mat and and then Make sure the feet are close to your hips hip width apart knees above the ankles First round we do the half bridge or the low bridge so those are the same just two different names So you push into the legs roll the hips up a lot of people forget to lift the chest So a lot of people just lift the hips the chest is collapsed so the chest also pushes up towards your own face Then option is to have the hands underneath the hips so hands underneath the hips So have the hands underneath the hips So sometimes you have an idiot like Sebastian in class and you have to be really really clear Maybe you have to even push put their arms on their hips So this is just nice for someone who has tight shoulders and the other Suggestion is not possible so this is the easy option This is the easy option just have your hands underneath your hips as support If you want to go further you can start to walk your shoulders underneath your back and clasp your hands together But what is important here is that people actually walk their shoulders underneath the back if the shoulders stay here This chest is flat and they just try to find their fingers. You don't get the stretch So first wiggle or walk the shoulders underneath the body and from here See if you can reach your own hands push the hands away from you and down to the ground lift the chest Active inner thighs what tends to happen is the knees fall and when the knees fall out the hips drop So to keep their legs active the hip high active legs active inner thighs And then they breathe here About five deep breaths and then release the hands start to roll down Verdebra by vertebra all the way down let them have a moment take a breath and then When they take that break you say, okay, I will do one more round You can do exactly what you just did or go a little bit further if your shoulders and wrists are healthy So for this option put your hands behind your shoulders in line with your ears about in line with your ears, so this Really depends on people's flexibility in the shoulders and the wrists So some people might have their hands a little wider than the shoulders some people can have them shoulder-width so just have them to I usually you place your hands where you come to comfortably can push into your hands and from here push down into the legs to lift the hips and Then you push into the hands to lift the top of the head so you can put the top of the head into the floor from here see if you can just bring the elbows a little bit closer together and If this feels okay, you maybe want to try to push into the arms Just see if you can lift your own head off the floor maybe for a breath and then you put it back down This is just an option. So you make it really clear that this is just an option And then after about five breaths you slowly have them lift their head up sin in and roll all the way down Take some nice deep belly breaths after this one So that's our back pins just a quick recap the first round you just do the then The half bridge the low bridge option to have the hands on the hips option to clasp their hands behind their backs Make sure that the shoulders move underneath the body Second round have the option to do exactly what they just did or Hands in line with the ears just where they are comfortable and can push down to lift their head and move on to the top Of their head an option also to lift the head off the floor for a breath or two Okay Anything you want to add? Okay?