Sarah Draht · 5 min · 736 words
Previously titled: Video 8 Feel good flow I don't have time for yoga
Hips, hamstrings, and some work for the spine because we always need some work with that spine. Starting your hands and knees for Cat-Cow. Arch the spine towards the ground as you lift the head, round the spine to the ceiling, allow the head to hang nice and heavy, moving between your Cat-Cow and checking and noticing how the spine feels. Come to center, side stretches.
Noticing the side stretches, the side body, right side, left side, and this should actually feel really good because the side body is really tight commonly. From Jiu-Jitsu, elbows are always in. We're crouched in. We're closed in to protect ourselves from getting our life choked out of us and our armors.
So it's important to balance that. Otherwise the body just gets too tight. The body needs balance. From here, right foot to the outside of the right hand, walk the back knee back.
Lizard lunge. You'll either feel this in the front of the left hip or the inside of the front hip. Stay on the hands or lower down to your elbows. For Jiu-Jitsu, or for Jiu-Jitsu, for yoga and Jiu-Jitsu, the result come with consistency.
Not intensity, but consistency. Showing up to your mat for five minutes a day, showing up to your Jiu-Jitsu classes consistently, that's where the results come from. They don't come from being really intense from getting with this. If it's too much to go on your elbows, don't go on your elbows.
Stay on your hands. It'll come. Having said that, if you're on your elbows, go to your hands. Walk the hands towards the hips to straighten or almost straighten that front leg.
So we stretch the back, stretching the back of the hamstring. We stretch the front of the leg with a lizard. Move to your hands and knees, belly all the way to the ground, elbows under the shoulders for sphynx and the lower back is attached to the hips. So we need to make sure we also take care of that because that'll affect the hips too.
And if this is too much with the elbows under the shoulders, you can always walk the hands forward to make it less intense. And sometimes it's nice to stay static, stay still. But other times I find especially stuff is really tight. It's nice to go side to side like I am.
There's no rule saying you have to be exactly still when you're stretching. If there's a reason to, then yeah. But right now we don't have a reason to. So from here, find your way to turtle for just a moment.
So the sphynx was a forward bend to the spine. This is an arching of the spine and this is a nice rounding of the spine to counter that. Hands and knees, other side, left foot to the outside of the left hand, walk the right toes back, either stay on the hands, come down to your elbows, whichever one works for you. And if you want to go down to the elbows but you can't, just keep practicing.
I used to hate being on my elbows. Now, through time I'm here, like I'm able to go on my elbows, so it takes time. But this is a great one especially for jiu-jitsu because if I go on my back, so stay in your stretch, but if I go on my back, it allows your guard to be in closer. Look how close that leg is.
It's beautiful for regarding, for protecting yourself. Now, walk the hands towards the hips to straighten or almost straighten that left leg, stretching through the back of the left leg. And if you find, oh man, like this is just great, you can always pause, you can always stay here, you can do the video after this, the video before this, a few videos in a row. And I've got my 10 for 30, 10 minutes every day for 30 days.
So programs build on themselves. If you got five minutes, then you got five minutes. That's okay too. All right.
So walk the hands forward and find your way to a sit. And there we are. I want to say great work. It's only five minutes.
We didn't do a lot of work, but we did do good work. It's quality, not quantity. Okay. We'll see you next class.
This is the transcript. Become a member to watch the video.
Watch now →.avif)