Capoeira-Style Movement Flow: 3-Min Drill (Yoga Uniao Series 2, Vol. 5)

Turn your mat back, this one is going to make more sense from the side. Actually I forgot something in the part 4, so just to recap part 4, when you did the whole sequence and you end up with the right leg out, instead of going down to down dog and doing the left one, do a switch leg handstand there and then start on the left side. Alright, that was a small detail that actually makes it a bit harder but a bit more fun, so please remember to do that switch in between the sides in part 4. Part 5 I have good news and bad news.

The bad news is that it's freaking hard and the good news is it only takes like 12 seconds. So it's a short and intense part and this one can be done as a stand alone, fuck you exercise if you're the one holding a warm up or a physical, like this would be perfect if you're a personal trainer or if you just want to challenge someone to do like 10 of these in a party or whatever. This is a great sequence, props to Liz Arch for teaching us this many years ago. So I'm just going to show first, show 10 seconds.

And that's it. Jump turn, push up, jump turn, push up and that's it, that's part 5. Let's go through the technique. Jump as high as you can and squeeze your legs in towards your body so you're not jumping like a rabbit like this.

You try to get the knees in towards your ribs. You're basically like this but upside down and then landing the feet outside your hands. Always trying to land on your toe balls, landing as softly as you can. From here generate momentum with your legs, maybe a little bit with your arms.

Jump high and turn around, don't use your arms over your head like this. Keep your arms down so your arms are not jumping up, you're just jumping using the legs. From here explode and dive and lunge into your low push up. Down dog.