Sebastian Brosche · 6 min · 590 words
Previously titled: Yoga Uniao Series 2 - Video 6
Alright, I'm gonna turn the mat again. I'm gonna turn it around many times because this one is quite tricky and advanced and long, this one, the part six, so bear with me. Down dog. Roll forward to a floating table so your knees are just hovering off the ground.
Jump up and kick your right leg out. Try to be tight like a box so everything is squared up. You're not splaying out. You're going from here.
Just quick side kick with the right foot. Flex the foot. Your leg should be parallel to the ground and going perpendicular to your mat like this. Same thing on the other side.
Quick kick. Don't go deep, don't go high. Super quick kick towards the right. Feet behind you, matrix like we did in the first series.
Matrix over to the other side. Back to the tabletop. Doing the same sequence again but now kicking with the left leg, kicking with the right leg. Another matrix.
Jump forward so that you're in a kung fu stretch with the left leg straight. Alright, I'm just going to move because I'm going to go out of camera. So you're in a kung fu stretch, then you go full chimpanzee mode. Boom.
I'm going to do it back and forward so you can see the idea. You're doing kung fu stretches but you're adding on like a sideways floating movement. I'm just showing you the idea. Here jumping your foot to the other hand like this.
Boom. Boom. Okay so we're going from the matrix, jumping into chimpanzee movement one and two. The little coconut or taking a shit is called in Portuguese cocorrinha, like a typical capoeira stupid position where you're kind of defending in a squat.
And from the cocorrinha you do a really high sideways jump. And then cartwheel. Important when you cartwheel in capoeira is to look where your opponent is supposed to be. Boom.
Like this. So you did a jump and then a cartwheel and now I have to move again because you're not going to see. You guessed it. So you're going to see one, two, big jump, cartwheel and up in a squat with the right hand in front of you.
Alright. So we're here. One prep and then macaco. Right hand behind you, left hand up.
One prep. One macaco. From the squat you're in now, do one, I'm going to show it from the side. Do one of these.
Oh they're gorillas. We did it in the first series. We did the gorilla. So one gorilla, crow pose, somersault into baby crow pose.
From baby crow, sit in a squat. I'm going to turn the mat again. Sit in a squat. Sit down on your butt.
Low boat pose. Rolling over your left shoulder onto your tummy. Hands and toes in the ground. Lift your butt and roll through your spine into a cobra pose.
So butt up, rolling through your lower back. This is extremely hard because all of you are going to try to use the back muscles and do this. But I want you to do this. Like you're getting a fist in your lower belly.
And you do as many of these as it takes to end up in your starting position. Squat pose. Right ankle, left ankle or both at the same time. Bow pose.
Three breaths in bow pose. And then relax. Move back into child's pose. Finish by taking five breaths.
Like you did when you started.
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