Deep Hip Stretches Flow: 11-Min Dynamic Lizard Series for BJJ (Part 4)

So I tell them first to do three deep dogs. So bend and open and then stretch your legs. Bend and push back, stretch your legs. And then one more three deep dogs to start off the sequence.

From here I say stay on your toes, lift your right leg up and back. Bend your knee, open your hips. We went through this several times in the level one teacher training. So everybody including you should know the rolling knee.

Roll your right knee to your right elbow. Inhale, leg up and back. It's a lot of inhales and exhales because that really creates that you can step your leg forward. So after having done three times you're asking to step to listen with the right leg.

The first, the rolling knee you cue the breath. And then the first round you just cue. And then we will do it right left right left and then you only eventually cue the breath. And when you only cue the breath when you have done your work well the first round it creates this magic yoga sensation that is so different from what people are used to which is basically just push hold the breath and like frown your face.

So cueing the breath is really important in this sequence but not the first round. So first round I just say step the right foot to the outside of the right hand for lizard lunge. Corona handshake, so stretch your right arm forward, handshaking far out but not actually touching a hand. Corona times.

And then left knee down, right leg straight, right arm up, spinal twist. That's basically the easiest version way for me to say how I want them to say. I could call this a pose, I could call it the modified reverse triangle but it's complicating things. Back knee has to be down, front leg has to be straight, right arm has to be up.

And they might be completely off but they will get it because it's hard. Right, so what Sina said is if the proportions are not allowing you to be in balance here you can straighten the leg. You might have to move the leg a little bit or come up on your fingertips or knuckles. But the most basic way to say it is back knee down, straighten your right leg and lift your right arm up for a spinal twist.

All right, so that's the first round. The most basic way to say it is back knee down, straighten your right leg and lift your right arm up for a spinal twist. All right, from here, and this is important, we are not just stepping back to dog. This is how it would look like if you just say, yeah, right hand down, back to deep dog.

And we just missed three seconds of opportunity to get another lizard lunge in there. So since this is a transition movement heat building sequence, we want to add this, we want to add in an extra step to make it flow better, especially when we're breathing with the movement. Because if we just step back to dog, the breath would be off. So we say, huh, they got the point, yeah, hopefully.

So right hand down, back to lizard, lift your back knee and then step back to down dog. Lift the back knee, straighten the back leg, step back to deep dog. So we're not doing a rolling knee every time. Rolling knee only starts the sequence and then we step back to dog.

And now I say, step your left foot to lizard on the outside of the left hand, left hand, far handshake, back knee down, left leg straight, spinal twist. Yes. So when you say handshake with the left hand, drop your hip as deep as you can, right knee down, left leg straight, left arm up, spinal twist. And then back to lizard, straighten your back leg, step back to deep dog.

Now we did the right side and the left side. First we did the rolling knee and then we did the right side and left side. Now we will do three more trying to cue as little as possible only basic cues and breath. So right foot to lizard, handshake the right hand, inhale, back knee down, twist, exhale.

Back to lizard, lift the back leg, inhale, exhale, deep dog. Left foot forward, inhale, handshake, back knee down, twist, exhale. Back to lizard, lift the back knee, inhale, exhale, deep dog. Final round, right foot, right arm, inhale, exhale, knee down, twist.

Stay here because people will want to go now that they're in the flow, they want to keep going and do their left side again. But we're stopping here. Right arm back, move your hips forward to lizard, bend your back knee and try to catch your back foot with your right hand. And even though we did this super obvious, some people will switch and try with the left hand.

It's just a common problem. Even if you're the best instructor in the world, some people will think that it's impossible to grab the back leg. So I'm going to try the other hand, which is even more impossible. Yes.

Yes. Yeah. And this is absolutely horrible. I've never seen anyone do that correctly.

So catch your back leg. And if you can't catch your back leg, we went through this in the level one too. If you can't catch your back leg, keep trying because it's really important that you eventually are able to catch the back leg. And it's not as hard as it seems.

Yep. You know the lizard foot grab from level one. Release the foot lizard, lift the back knee, step back to down dog. Deep dog.

Sorry. So now we did the whole sequence once. Now we will do the whole sequence one more time, but we're not doing three more deep dogs. We're doing three rolling knees.

So you start off the sequence with three deep dogs, but you don't do that again. Now three rolling knees, left leg out, bend and open, inhale, exhale, rolling knee. One, two, three, step forward to lizard. Now you don't have to cue everything.

Now they should have been able to pay attention. Left foot lizard, left hand handshake, inhale, exhale, twist. Inhale lizard, exhale deep dog. Inhale right foot forward, exhale twist.

Lizard inhale, exhale deep dog. Now you just cue the breath. Left foot inhale, exhale. Inhale deep dog, exhale.

Two more rounds. Inhale right foot, exhale twist. And inhale, exhale. Final round.

Inhale handshake, exhale twist. And stay in the twist, setting up for the foot grab. Bend the left knee, grab your back foot, catch your breath. So the way we sequenced this sequence, in our opinion, is really smart because you get all the lizards, you get all the deep twists and hip stretches.

You get the deep dog, you get the rolling knees, so you get so many different aspects into one little flow. And when you do the start correctly, you can just have them flow. Release the leg, back to lizard, lift the back knee, step back to dog. Alright.

Anything you want to add to what I just babbled about? No, just remember to get both sides the same. We have a number that we do and certain types of breaths that we do. Yes.

When you cue the breath is super important. So doing it exactly like we did here. And you start with, three is a good number, but in this one it's three times on the right side and two times on the left side. So it's five, but you can remember the third time on the right side, then you grab the leg, you start over, left side, right, left, right, left.

So three times on the left side and then you grab the foot. So you can tweak the rule of three a little bit. Sometimes it's six, but you can just count the right side and stuff like that. And also when you have the lizard foot grab, between three to five breaths.

Yeah. Take three deep breaths here. And three deep breaths for most people means four or five shallow breaths. But the goal is to take three long deep breaths while you're holding on to the foot.

But study the correct queuing of the breath because that's what makes it flow so well. And this is what's going to set Yoga for BJ warm up so much apart from everything else people have been doing is that it flows and it feels like it's really, really, really structured. This was it for video number four.