Cat-Cow & Hip Class for BJJ: 21-Min Flow (Desk Workers)

Okay now bring your left knee under your left wrist and then turn your right, sorry left foot under your right hip almost in this like really shallow pigeon and if usually when you're in pigeon you bring your knee all the way back and you get a really good stretch on just ease off how you normally would just for the sake of this class as we're going to focus on a couple of other things. So that's shallow pigeon here and now try and get those similar cat cow movements so looking up belly in and then try and turn your hips to feel that stretch good and you'll feel that stretch even more down the front of your hip than if you drag that leg back in deep stretch. And just keep going with those cat cow movements so I'd almost call this a cat cow pigeon I wonder what other poses and animal names we can kind of throw into the mix. Good keep going with your breath and it's important to realise what you're doing with your hips here you're not just as you would in a deep pigeon sometimes we get a bit lazy and we can get a bit of a pinch in the lower back whereas what we're doing today is we're trying to keep that kind of activation keep our belly in and feel that stretch the whole way as we move and you should feel that outer part of your left hip getting a little tired here as well because we're kind of being quite dynamic here and moving and you're kind of pushing that into the mat as you move and waking that up as well which is really good and also your core too moving your hips moving your spine and everything you're having to really bring your core in as you do it so you'll feel that wake up up okay so bring that back knee up a little more and then just sit your hips over to the left and find a kind of 1990 position by that I mean your front shin is almost parallel with the top of your mat and the top of your back leg is almost parallel with the back of the mat and then you're kind of getting a bit of a zigzag with your legs here and then bring your right hand behind you and you might have done this in the hip day of the 10 and 10 program but we'll we'll just steal it for now so if you send your hips over to the left by tensing the right side of your bum just feel that stretch then bring that off good back on and we'll just work that movement so on and off and open your chest as you do it too so you get a nice shoulder and chest opener but you'll probably feel more of a stretch in your hips as you do this you might feel some some movement going on in your back from the kind of light twist we're into and maybe even a bit of a stretch on the inside of the hips too with that knee down on the mat good and if you're if you're 1990 becomes a 75 85 or something that you start playing with the angles for comfort good good on you like feel free to change any pose you need to to make it more comfortable just never strain into a point of comfort and you're going to be able to do that just never strain into a pose more to try and make it more comfortable because that that won't happen and you'll probably injure yourself okay just a few more movements here don't worry if if you're getting a little bit of movement as long as you can feel that activation or if you're really sending that hip over and moving as long as that's comfortable feel free okay good okay now lift your knees up and turn them over to the right so we've kind of reversed the position here and just feel a a light twist for a second this way and you probably if you try and activate the left side now and send it over you've probably got a lot less movement that's fine it's because we've not not stretched out everything yet we still got to do the other side good bring that left hand forwards right knee under and come to all fours but we've kind of turned around now and just reintroduce those cat cows so we've done a few of those movements almost restricted and in different positions and just come back to the kind of foundational movement maybe you've got a bit more of an understanding of your hip movement here as well so just welcome that without that leg in the way or that pigeon okay last one like this okay so right foot steps outside that right little finger and again you can you can rearrange a bit here but bring your weight forwards inhale exhale back and let's go forwards bring on that cow exhale back to cat forwards and back good so this one would be a cat cow lizard imagine that and it's just nice to learn how to break down a pose or a movement sometimes and how it can help in other positions as well and you know this this is working your hips and your hip mobility but also like you're moving your spine a lot as well your core and then you know in the pigeon pose we're using our hip as well so it's we're kind of using it to to work other areas as well and wake up other areas also opening our chest out so just just from that cat cow we're just trying to play around and see what we can do good come back to all fours again and then this time right knee under the right wrist turn that foot for pigeon but a shallow pigeon again so this this cat cow pigeon and once you're once you're happy just lightly start with the movements remember keep your belly in towards your spine so that you feel that stretch in your hips and you're not pinching your lower back so good start to feel that outer part of your right hip wake up as well as you're kind of driving that into the mat and what we're doing without realising here is we're really activating our hips too because on the cat i'm driving my right knee in and my left knee towards that so it's almost like that core and that pinch as well so you're you're activating them which is what we want that's what you want to feel good one more one more and then bring that back knee up a bit just so you can sit onto your right side bring on that 1990 or however that angle is comfortable for you in your in your knees good left hand back and then we'll just move hips over to the right and he's off and start moving again if you've only got a little movement here that's fine as long as you're activating your glutes to send your hips into a bit of a stretch down the front here then that's that's enough or if you're moving a lot that's that's fine too just whatever your body's letting you do today so this is a really good chest opener as well if you're if you're kind of like this doing this this pose i really suggest you send your hips chest forwards and your shoulders back you can even turn your hands so your fingertips are facing away and really stretch out the front of your shoulders in this little little bit of a twist too good couple more and now just lifting these up and go over to the left up and over to the right remind yourself of those deep breaths up and over to the left and to the right again one more to the left good and from here just lay down on your back with your knees up brilliant and from there bring the outside of your right ankle on top of your left knee and just feel that stretch in your hips and then maybe thread your hands or one hand through your legs the other on the outside just grab your shin or your hamstring feel a nice stretch there take an inhale exhale left foot comes down to the mat right foot comes down to the mat and inhale bridge your hips up feel that stretch in the front of the hips then exhale down okay inhale left side now so left ankle right knee bring that in at the bottom of that exhale take an inhale good letting go on the exhale right foot down left foot down inhale up so good and keep your breath going so right side again good bridge inhale and down down left foot on top inhale bring it in take an inhale here and down hips up on the inhale and down good really good nice so hopefully you've stretched your hips out a little more now now if you can bring your knees up and towards your armpits bring your feet up to the air instead of grabbing the outsides of our feet today try and grab your heels and let your knees fall out to the sides a little more and just feel that stretch here this way and you can play with the grip you can grab the outside of the heels if you want or the inside just see what's comfortable we'll just change that stretch a little today if you want to keep moving we've moved quite a bit if you want to keep moving you can move your feet one at a time play a bit of guard but just lightly again we're not pushing into a stretch today just three more breaths here so and release your feet bring them to the floor you can straighten your legs out or rest the insides of your knees together here and we'll just take a few breaths so just let your eyes close lightly if you're driving your chin up to the ceiling just straighten your neck maybe tighten your chin a bit so your neck's nice and straight with your back take a deep breath in let that out through your nose take another deep breath in last one out your nose last one in your nose and slide out your mouth and just let yourself come back to a natural breath just take a few breaths naturally laying on your back with your eyes shut and when you're ready slowly open your eyes turn onto your side and seat yourself up great so i hope you enjoyed this this kind of hip wake up or i guess you can use it as a cooldown as well it's not too intense and we're not we're not pushing or or going too crazy in any of the stretches let me know how you got in the comments and feel free to jump into another video maybe the hip program would would work quite nicely after this or my desk workers uh kind of movement flow cool thanks for watching guys and i'll see you in the next video