Balance & Stability Class for BJJ: 70-Min Yoga Routine

And then you continue to do this back and forward while you're pointing and flexing. So you're balancing a little bit on your back. Just 30% rock and roll. And then feet in the ground, lift the hips, arms overhead.

Squeeze one butt high, squeeze the other butt high. And then dance a little bit with the butt lower back and hips. And then grab your legs and start rock and rolling. Nice.

Find a seated position, Sufi circles. We call this one Sufi circles. One of my favorite things for my back. Find your pace and your rhythm.

From all the questions you have about yoga, 90% of them, there's the same answer. Don't ask me, ask your body and really learn to pay attention to the answer. Because the body doesn't answer with a loud voice. You have to be quiet and learn to listen in to yourself.

The little voice is usually your head, maybe your ego, maybe your fear, doubt, something else. So asking the body, hey, body, what do you need right now? And then being quiet and wait for the answer is the secret. Now switch the hands so that one hand is in the opposite leg.

And then you go sideways so far until you almost fall. And then you switch. Just go to the point where you're a little bit unstable. Playing the edge.

And then both arms up. Inhale. And go forward. And then come on up.

Hands behind you, bicycles. Pull the knee to your armpit. And then classic Jiu Jitsu. It's not about, you're not circling the knees.

You're relaxing the hips and letting the hips move. If this is difficult, it's because you're not relaxing the hips. Nice, okay. Second, switch the crossing of the legs.

Collapse and push up. Collapse and round. Push up. One more.

Push your head into your hands and then twist. So tense up the back. But relax the ribs, relax the abs. 90 degrees in the elbows.

The head looks forward all the time. Head forward. And then the elbows twist. And now straight arms, tap your shoulder.

And then back and follow the hand with your gaze. Very nice. All fours. Normal cat-cow, just make the base shorter.

So move your hands closer to your legs when you're doing the cat-cows. Something I personally enjoy doing is lifting the feet to the butt when I do cat. And then going back into the knees on the cow. Super nice.

From here, right arm comes forward, left leg comes out. Right elbow comes back, left knee comes forward. Stretch out on the inhale. And then knee to elbow on the exhale.

Forward. Sideways. Forward. Squeeze.

Two more. Switching sides, same thing. Very nice. And then come into turtle child's pose.

Power up your arms. Start rolling forward. Drop your hips and drop one hip like this, turning sideways. And then the other hip.

And then all the way down. Small lift in the cobra. And back to turtle. Rolling forward to a sprawl, rolling the hips from side to side.

Down to cobra. If you start feeling your wrists and that the wrists are hurting, you can always do the cobra with the fingertips. Less power in the arms, more focus on the back. Free flow.

Same thing a couple more times. Nice. One more full round. And then find your way into a downward facing dog.

Let the body decide what it wants to do. Rocking forward into plank. And back to downward. You can do it straight, you can do it rolling.

Find your way. Again, plank, downward dog. Let's meet in downward dog. And then do windshield wipers with the heels.

So the heels come to the left. And then come up on your fingers on your right hand so that you're balancing on the left hand. And then switching sides. You're leaning your butt so far that you're almost falling sideways.

It's okay to be more in plank, but try to be a little bit more in down dog than in plank. So you're going sideways and one arm is pushing the butt up and back. Kind of hard work for the arm. Liam, keep your legs straight.

Try that. Yeah, both legs straight. Feet together a little. Yep, that's it.

Nice. Beautiful. Start walking forward until your feet meets the hands. So nice and slow walking.

And then sit down in a squat. My knees are hurting really badly so I'm modifying by taking off some pressure here. Leaning forward into the toes. Leaning back until you almost fall backwards.

And then hands to chins. Half lift. Lean forward, lift the heels. Grip with your toes.

And then lean back in the heels so that the toes are lifting. Just a few times. This should not be intense for your back. That's why you have the hands here to support.

You're trying to expose the feet to the ranges of its capabilities. So we're in the exact same pose. We're not trying to find the center, we're trying to find the extremes. Nice.

Look forward, inhale, straighten your back. And then bend your knees, exhale, fold forward. Do that a couple of times. Inhale, stretch and reach.

Exhale, fold. Uno mas, inhale. And exhale. All the way up to standing.

Arms overhead, hip circles. Switching directions. Same thing but in three poses. The foot touches the ankle.

And then same thing. Hip circles. Hands come behind you, switch sides. Very nice.

And then feet together, hands together, close your eyes. Finding that intention, that sensation, the feeling. The thought, the idea that made sure that you woke up this morning instead of quitting and sleeping in. Every class has purpose, but it's not obvious.

We need to take some time to find it. Find the reason why you're here today. And bring that energy of that intention into the class, into the transitions, the poses, the breath. Let's start the class.

Inhale. And sigh it out. Nice. Circle the arms up, inhale.

Exhale, fold. Half lift, inhale. Step your right leg back. Deep lunge.

Hands come up to your front knee. Go as deep as you can. And then nice and slow, lean back, flex the foot, lean over the leg. And find that flow.

Fast or slow, you decide how you want to go. Nice. Hands down, stretch the leg out into three-legged dog. And then lean forward into plank with one leg off the ground, roll all the way down.

Cobra on the inhale, lower on the exhale. Push back to download. Very nice. We'll actually come forward a little bit.

Very nice. And then right leg comes out, three-legged dog. Pull the heel to your butt. So bend the knee 100%.

And then lift the knee higher. Yes. Lift the heel higher, the standing leg, the left heel, lift it high. Yes.

Knee to nose, foot between the hands. And we're now in the same position but on the second side. So back knee comes down, grab the front knee, go deep. And then lean back.

If you can't balance, make a better base so that you're tucking the back leg. And then you can go here. And if you're ever a bit bored with something, you feel like this is not enough challenge. That's fair.

It's legitimate. You can always do stuff like this, closing your eyes, because then you need to balance and perform the exercise or the transition without any visual aid and assistance. It changes things when you close your eyes. Nice.

Hands in the ground, standing splits. Feet together, half lift, inhale. Exhale, fold. Lift your heels when you're standing all the way up.

So lift your heels and stand up, balancing on your toes. Interlace the fingers, push the thumbs together, push the hips forward, push the chest up. Lift your heels higher and squeeze the heels closer to each other. Even stronger without tensing up your face or neck.

Inhale, heels down, exhale, fold. Half lift, inhale. Hands down, step the left foot back, both hands to the knee. Push down in the arms so that you have a back bend here.

But now try to get your groin towards your right heels. You're going deep and pushing your head up at the same time. So arms are straightening. Very nice.

From here, both legs are straightening. And then again, same time. Touch the ground unless you really have to, to not fall over. One more.

Hands down. Right leg to three-legged dog. Comedic interlude. Plank, lower down.

Back bend. I personally enjoy having the toes in for the up dog. That's as often how my lower back likes it. And if you need some extra strength added to the mix, do an extra push up on the way back into down dog.

Take a breath in down dog. Check your shoulders, check your wrists, check your spine. Very nice. Very nice.

Just stay there. Beautiful. Stretch your left leg out behind you. Heel to butt.

So activate the hamstrings and suck the heel in. Now lift the knee, open your hips and straighten the standing leg. And lift, no, not the top leg, the standing leg, the right leg. Straighten it and then lift the heel and push your nose towards the knee.

Yeah. And then roll the knee forward. Beautiful. Place the foot down.

Come up into low crescent pose. Hands on the knee. Pushing the chest up, lowering the hips. Back leg is straight.

You're moving into the front foot. And then coming out of it, lowering down. And again. Now hands down, standing splits, right leg out behind you.

Feet together, half lift, inhale. Exhale, fold. Touch the ground, bend your knees. Like you're going to do a deadlift.

Power up the legs and the butt and the core for a deadlift. But then don't do a deadlift. Do a cleaning jerk instead, arms up. Yeah.

I recently saw a guy, about 90 kilos, do this with 180 kilos. Some people are built different. He cleaned his, doubled his body weight here. So when you think, when you even think about complaining that this is hard for you, there are levels.

So lower the butt, Gustav, arms higher. Yes. And then wider legs. The legs are wider.

And then from here, stand up. Nice. Again, chair pose, inhale. Exhale, fold.

Half lift, inhale. Option here to just squat and walk back. If you want to balance a little bit before you walk and jump back, do that. Option, just an option.

Come on, come on. Come through your vinyasa, your back bend, maybe your extra push up. Back to down dog. Nice.

Stretch your right leg out behind you again. Open up and fall backwards so that you're almost falling over. Almost, almost. And then knee to nose, two times.

Roll the knee to the floor. Almost, almost. And then knee to nose, two times. Roll the knee to the nose.

And then stretch the leg out behind you again on the inhale. And then knee to nose. Come up into warrior one. So back foot is 45 degrees.

Coming all the way up. If your feet are on the same line, it's harder. It's better to have a little bit wider legs. So from here, just walk straight back.

Warrior one. You can take your thumbs and hook them and try to rip the thumbs open so you're engaging like you're outside to open up the inside. So you're not squeezing together, you're pulling apart. Very nice.

Stay here for a little bit. Yep. Beautiful. And then look forward and up.

Yes. And power up the back leg so it's strong. Beautiful. Very nice.

From here, straighten the front leg. Lower the hands down. With the leg as straight as possible, sweep it back into three-legged dog. Maybe add a little bit of a kick.

And then come through your vinyasa. Super nice. Second side from down dog. Left leg out behind you.

Bend and open. Almost fall over. Heel to butt. Lift the heel on the right foot.

Yeah, come up high. And then knee to nose. Crunch it, squeeze it. Knee to nose, round it up.

And then one more time. Yeah, nice. Knee to nose. Coming up into warrior one on the second side.

Nice Cormac. Yeah, place the foot where my foot is. There. Yes.

Super stable. Earthquake safe. Boom, boom, boom, boom. And then foot a little bit forward.

Yes, beautiful. Yes. Very nice. The foot a little bit this way.

Yes, yes. That's it. Yes. Yep.

Beautiful. Nice, yeah. No cheaty-cheaty. Relax the toes.

Engage these babies. That's it. Nice. Inhale here, beautiful.

Straighten and exhale. Sweep it back through your vinyasa. Maybe add a little bit of a handstand kick here. Kick it up to the handstand.

Yeah. Yes, yes, yes, yes, yes, yes, yes. And vinyasa. Nice.

Beautiful. Bend your knees, look forward. Take a couple of test jumps where you're kicking yourself in the butt. And then you land between your hands.

Half lift, inhale. Exhale, fold. Bend your knees, sweep the floor. Arms up.

This time, lift your heels. Whoa. And then lower the heels, arms back. Lift the heels, arms up.

Maybe look up. Oh, nice. And then down. Two more.

Challenge yourself. Yes. Final one. And forward fold, straight legs.

Half lift, inhale. Lean into the crow or just stay in a squat and from there jump back. Come through your back bend. Can be cobra, up dog, or anything.

Meeting down dog. Straight your right leg. Up dog. Straight your right leg out, bend and open.

This time, turn your foot, the standing foot, the left foot, so that you can actually fall back into a side plank like this. Yes. And then sit down, shake out your left hand. Shake it, shake it.

And then really use the left side to push the right side up and open. And from here, look at the ground. So don't do this, look at me. Don't do this.

Stay high and come as high as you can like this. Yes, hand come down again. Yes, nice. And then knee to nose.

Come up into warrior one again. Looking good, very nice. Interlace the fingers behind your back. If this does not work, hook the thumbs again like we did before and then just try to pull the thumbs apart.

Nice. Foot here. Yes, even more. Yes, very good.

From here, lean forward and maybe come deeper and work your way to the inside for humble warrior. Yeah. Oh. Three, two, one.

Hands to lower back, then release, come all the way up into warrior one. This time straighten the leg, lift the back leg and work your way all the way down to a standing split. In the standing split, lift the heel so that you're on your tippy toes, palms flat in the ground. If you can't get your palms to the ground, move them forward until they can touch the ground.

Keep lifting your heel and then lift the toes as well like this. And then we're doing a floating standing split, aka hand stand. Oops. Look at the fingers, Bianca, and lean forward.

It has to be really tough for the shoulders. If your shoulders aren't crying, you ain't doing it right. Yes. Think about it.

Oh, don't worry about it. Don't worry about it. We will fix it. Okay.

Win yassa. Win yassa. Yes. We need to come back up to the legs.

So down dog, left leg out behind you. Bend and open. Lean backwards until you fall over. Stay in the side plank, aka flip dog.

Straighten your leg, Liam. The right leg has to be straight. Yes, lift the hips up. Nice.

Sit down, shake out your right arm. Give it a break. Yes, nice, Thomas. Then come back to the flip dog.

Yep. And now reach for the floor, but don't lower your hips. So you're lifting up back to the three-legged dog. Higher, higher, higher, higher, higher, higher.

And then come up into warrior one, relax your arms. Yes, Alexei, put a little bit forward. Yes, back leg straight, front leg bent. Yes.

But think about pushing this foot. Think about pushing this foot like this. Yeah, so you're not, you don't have so much weight here. Most of the weight is on the outside.

Nice. Hook the thumbs between your back or interlace the fingers. And then lean forward, but keep connection with the back leg. So the front foot is pushing back into the back foot.

Yes. Stability check. Yes. Very nice.

Relax the head. Legs are super strong. Yeah. Very nice.

Ville Bianca, very nice. Coming all the way up, warrior one. From warrior one, you lean forward. Coming all the way down, power up the fingers, the wrists, the forearms, the shoulders, the core.

Lean your head forward. Lift your heel. Stand on the toes. Yeah, lift your heel as high as you can.

And now power up the arms and jump up. So I'm going to do this. You're going to lift the other leg as high as you can. Lift.

Lift the leg up. All the way to the ceiling. All the way, even higher. Yes, even higher.

Yes. Two more times. Beautiful. Vignes de Charles pose.

Vignes de Charles pose. Well done. Whew. Yeah, yeah, yeah.

He got stung by the things there. It happens. Oh, yeah, yeah, yeah. All right.

Sitting up on our knees. Two options. One option is to do this with the fingers or hands, maybe the knuckles. So we're jumping here.

We're back. Another option is to do that. You choose. You don't have to try both.

Choose. Nice. And then stop in a squat. Find the balance point where you're almost falling back and then actually fall back onto your back.

Arms and legs up. Grab one ankle or calf. Other leg hovers the floor. Power up the legs and use the biceps to pull your head up.

Pull your head closer to your face. Put your head closer to your chin. Yeah, head closer to the face is hard. And then stay there.

Switch. Use the biceps even more. Suck it in. Pull it in.

Straighten the legs. Strong, strong, straight legs. Stay here and switch. Yeah.

If your core is burning, use the arms even more. So we're working core and splits at the same time, but try to do it while you're balancing on your lower back. So take yourself up from the floor as much as possible. And now let's go faster.

Boom. Boom. Nice. Rock and roll up.

Rock and roll back. Stretch out the core with some back bends. Sit in both pose and shake out your wrists. If you need to move the wrists even more, find a way to do that.

And then come up into squats for a specific exercise. We're not going to do high crow. We're going to do wide crow. So not high, but wide.

So this is the crow. This is the wide crow. Leaning forward, nose touches the ground almost. And then the head comes down.

And then the head comes up. Finding that break point where you have control. Your turn. When we're playing top and people want to sweep us, this is exactly the kind of proprioception that we're looking for, where you're just about to fall, but you still maintain control.

This is something beginners in Jiu Jitsu are horrible at. You are not horrible at all. You are actually very, very proficient in this kind of technical control. Keep playing with it for another 15 seconds.

Very nice, Alexei. Very good. Hands even wider so that your head can come down. Yeah, yeah, yeah, yeah.

Go head down. Head down. Head down. Yep, yep, yep.

All the way. Go for it. Yes! And then yes, you did it.

Perfect. Nice. Relax. And then stepping back into down dog quite simply.

Stretch your right leg out. Roll the knee to your face. Foot between the hands. Coming up into crescent pose, we've been here before.

Right arm forward, left arm back. Open up for warrior two. If you go deep like this, you lose integrity and stability. If you're up here, you're not really doing a pose.

You're just hanging out. So bend, straighten, bend, straighten until you feel where you are the strongest. And when you think you're strong, think about putting on a backpack. So let's say I was jumping up on your back right now.

Would you be stable? Yes. Yes. That's good.

You don't have to perform the test, but you should think about the test. If there was an earthquake, would your structure save lives? Structural integrity. Boom.

You are the engineer. Place yourself where you are super strong. Nice. Now simply reverse the warrior.

Don't move the legs. Let's do that again. Warrior two. From the navel down, we don't move.

We just move the upper body. Yes. From here, right arm forward. Walk the back foot in.

Lift up. Left leg touches the left hand. Yes. So the thigh lifts up to the hand.

Yes. Straight back leg, straight standing leg. Nice. Here, bend the standing leg as much as you can so that the back leg touches.

And then come back into warrior two. Find that deep, strong structural integrity and then lean back. And this time look up to your hand. Extreme variation, like the extreme expression.

But keep your right leg bent. And then forward. Same thing again. But this time, back leg bends.

Hook the ankle and lift the leg as high as you can. Don't bend the arm. Lift the leg as high as you can. Push the leg back.

I hold the ankle. And then power up the foot so that it goes backwards. Yes. Even more.

Footwork kicks backwards. Yes. You hold it. Everything is good.

I just want more of that. Nice, Ville. I think we can go higher. Yes.

Power up these babies. Yes. Very nice. And then, this is the hardest part.

Releasing, bending, balancing on the way back. This time bend the back leg, hands in the ground. Stay here or lower down as far as you want. But have some weight into the hands.

Nice. Come up into standing. Reverse the warrior. Thumbs are pointing up now in warrior two.

Palms flat. Walk the back foot in. Tipping forward into half moon pose. Everything is straight.

I say that straight is overrated. But not right now. Now we want straight. And this foot, move it closer to the wall.

Yes. That's a bit too far. Yes. And now head moves back.

Yes, head back. Now straight is good. But now the foot moves a little bit. Yes, that's it.

This is Arda Shandra. Half moon pose. Head moves back. But not the foot.

Yes. Hands down, standing splits. Shake this out with some handstands. Same thing as before, Alexei.

I'm holding the leg. You're lifting the other leg as high as you can. Higher, higher, higher. Yes.

Two more. One more. Yes. Vinyasa or skip the vinyasa.

Meeting in down dog. It's not what you want, but it's what you need. Down dog. Left leg out behind you.

Bend and open. Heel to butt. Roll the knee to your face. Come up into crescent pose.

Left arm forward, right arm back. Warrior II. So this, not so good. This, overkill.

Boom. Yes, I would go a little bit deeper. Yes, a little bit deeper. That's it.

Very nice. Push forward. Boom. Push back.

Boom. I'll do both at the same time. And look at the toes. They shouldn't be working.

These babies should be working. Boom. That's it. Very nice.

Very nice. Lower part of the body stays. The left palm flips open. Reach as far as you can.

Yes. Three. Two. One.

Take it forward. Back leg is super strong. This is a position where the back leg falls asleep and forgets who it is. Yes.

Push out to the floor. Yeah, yeah, yeah. You can push through the ball of the foot. That's it.

That's it. That's it. Yep. Beautiful.

We're a bit wonky. Stretch it all out. Super straight. Yes.

Everything spreads straight, straight, straight, straight, straight, straight. Nice. Bend the leg as much as you can, Cormac. And then find the Warrior II without having to readjust the foot.

Step back into Warrior II. Reverse the Warrior. Well done, brother. Awesome job.

This looks a bit sad. Look up. Yes. Yes.

Same thing again. Lean forward. Hook the foot. Spread them tippy toes and push the leg back.

Yes. Wake up the foot. Put them back there. And then lift it up.

There we are. Ah! Sorry. Wake him up.

Very nice. And now the hardest part. Releasing. Whoa, whoa, whoa.

Stepping back. Half squat. Warrior II. Thumbs up.

Everything spreads. Nothing is close to anything else. All the parts of the body hate each other and want to move as far away from each other as they can. Boom.

Head back. Hardest variation. Look up. Nice, Gustav.

Yeah. Boom. Nose breathing. Foot is there.

Close your eyes. Open your eyes. Beautiful. Hands come down.

Hands dance. Sit on your knees. Hero pose. My knees are hurting so much I need to modify a little bit.

Hands behind you. Let your head fall back. Close your eyes. Feel your heart.

Feel your pulse. Nice. Come on up. You guys look so happy.

How are you feeling? Let's continue with the play time that we did yesterday. Wille, can I borrow you? You are a volunteer.

Just so you know. Down dog. Turn 90 degrees so that we can see you from the profile, from the side. Yes.

And then lift one leg out behind you. Yeah. So I never stand in the middle because when she jumps up I want to be safe. So think about the Warrior II from the outside.

And then if you flex the foot here, I can kind of, I grab around. I don't do this because then if she falls she can fall over and I can't catch her. So I grab around and I have the, for her to be feel safe, it's nice to feel that this one is firmly connected to something. So I do this.

And now you lift the other leg as high as you want. If I stay back here it's going to be a plunge and it's going to be very hard for her. So I move forward and let her lift the butt as high as she wants. I don't do this.

I keep it connected. And she can move, you can move your butt as far over as you want. Look, now she's in the right spot where she could balance. But normally she never goes there.

She stops here. That's why she can't handstand. So she gets to learn how to move the butt higher. See?

She's safely handstanding. Thank you very much, Wille. Awesome job. Huge round of applause.

Thomas. I am repeating myself. Leg comes out. Yeah, just lift the leg.

Yep. Stay there, stay there, stay there. Foot flexes. Grabbing around the calf.

He lifts up. I move forward until the hips are high enough. Come down. Very nice.

You want to try? Awesome. When you leave people hanging in plunge, it's fucking hard. It's so much easier when you come up higher, but it's also more scary.

So that's the trade-off. Hard or scary. For most people that's the case. Lift the leg.

Power up the leg so that it's strong. Yes, that's it. Now lift as high as you want. This is very hard.

Yeah, lift higher. This is not as hard. Go a bit higher. Now get your butt further over so you're almost falling over.

Not the leg so much, but the butt more. That's it. See? This guy is fucking flexible.

Very nice. And come down. Very nice. Beautiful.

We will get there. Cormac. Go. He can't balance here.

I need to follow him. He is getting a chance to learn to coordinate his legs, his arms, his center. And it takes time to learn that. Nice.

Beautiful. Good stuff. The butt is too far back. You need to get the butt.

Yeah, that's it. Don't worry so much about the leg. Just try to get to a position where you feel like you're stable. Kick this leg up into the wall and imagine you're standing in the ceiling.

That's too far. Come back a little bit. That's it. Yeah, straight arms.

Straight arms. Yeah. Straight arms. Yeah, come down.

Nice. Yeah. He is mobile and he is strong, but the technique, you haven't done this a lot. You are doing it in spite of.

You don't have hours of experience practicing this, I can tell. You simply have bad technique and that's very easily fixable. You need to let your body be exposed to some new things. It's going to be like, oh, I get it now.

Because you're trying everything at once. Maybe this, maybe this, maybe this. That's why it's six times more exhausting for you than for someone who has a good technique. So simply like that.

Huge round of applause. I feel like this leg is going to kick me in the face. So you need to pinch a tennis ball between. Yeah, you need to pinch a ball between your thighs.

Now the arms are getting bent, which makes it much harder for your triceps. And now the legs are starting to come too close together. It's better to split the legs a little bit like that. Yeah, there we are.

Very nice. Same thing, lift this leg. Lift this leg and just kick up. You need to activate the core more.

You need to be strong and tight in the center. And the legs can be a little more relaxed. Nice. So you're doing very nice.

You're doing a harder version, which is the hollow back. The hollow back means that you're coming up into a handstand and then you're coming more into this type of position more than being here. So you're like, you're piking a little bit and doing this instead of being there. And there are probably many reasons for that, but it is more difficult.

It is more difficult to find the balance. You have to be able to engage the belly more. Less butt out and a little bit. But you're going to be able to come back to the thing you're doing now.

Because you're doing it because your shoulders, like you have better control of your hips and legs than your shoulders. Your shoulders are not bulky and beefy. And that's why you're doing that instead. But practicing the handstand is the best workout for the shoulder.

Like when you just do 500 attempts, your shoulders are like, yeah, they get stronger. So try it again and make it hard for yourself by not being here, but being there. Yes. Now kick up.

So we're there. That's it. Yeah. So less of this, more of that.

Yeah. Butt back. Squeeze your butt. Yeah.

And push it back. That's it. Yes. Yes.

Yes. Beautiful. Nice. Did you do it?

You didn't do it. No. You're the last one. Leg up.

Lift up. More, more, more, more, more, more, more, more, more, more. A little more, a little more, a little more. No, you have to get it.

Look, look, his butt refuses to go or so I need to push him there. That's it. Yeah. You can't balance here.

You have to get here to balance. And now squeeze the ping pong ball between your thighs. That's it. Yeah.

Yep. It's fine. Fine. You're not going to fall.

Yep. Beautiful. Nice. Very nice.

I just, this was kind of like an interlude. This is not something I would do in a class to help everybody in front of everybody, but I think it was a good lesson for all of you. Now do the same thing with the wall. Remember, the hands are always too far away from the wall.

If you have to kick, you're too far away. Hands back. Still too far back. Still too far forward.

If you can stay here and just flex your foot and suddenly balance, then your hands are in the perfect place. I'm going to come and help you with this leg because this leg tends to be all over the place. It just needs to stay still. And there you are.

Play with it. Five minutes. Then back bends and stretching. The upper leg should fall a little bit.

Go for it, everybody. The upper leg should fall a little bit. Let's see. Let's see.

This leg tends to do this. You have to protect this area. You're too close to the wall now. Yes.

If you fall, I'm going to push you back. Yes. See? Look, I'm just waiting for my resistance.

You are still pushing the wall. You need to flex your foot. Just take it away from the wall. Look.

Look what she's doing. She's still using momentum to get out from the wall, which means that her hands should be maybe this far back. Just move the hands back a little bit. Yeah, that's it.

Now keep your foot in the same place and just flex the foot off the wall like this. You're on your toes. And then to get out from the wall, you're just doing that. And if you can't, you're too far away from the wall.

See? Yeah, nice. Look down on your fingers, Beto. You cannot look back.

Yeah, you have to look forward. And you need to get closer to the wall. Hands need to be closer, yes. Beto, you're still kicking the wall.

When you're kicking the wall, it's more chance. You need to go back until you can just look. Look at the difference between this. And look here.

Liam, stay there. Split the legs, Liam. Yep, stay there. And now simply take the foot off the wall without kicking.

That's it. See? Perfect balance. Way two points.

Very good. You look like you had enough. This is the baby version. One side, one side.

The full version is here. The crazy version is here. It is a lot of fun if you're crazy. So, baby version, standard version, crazy version.

Willy. Very nice. Stir him up. Yeah, beautiful.

Nice and nice. Beautiful. All right. Soft forward fold.

And then sit up and look at me. Baby version, full version, crazy version. Baby version, full version, crazy version. Oops.

You need to get your arms longer.