Sebastian Brosche · 9 min · 1,544 words
Previously titled: Video 7 Floats
In this section let's start in dog and look at a couple of variations on how to float which is Completely different from jumping and crashing down. So one variation is Floating up clapping your feet together Landing softly sit in a squat and clap your hands to release your wrists Repeat hands down clap your feet land softly squat down clap your hands do that three more times and Here it's easy to get into this talkative mode So I want you to encourage you to snap out of that and just let people free and enjoyance if someone is smiling and laughing Here enjoying themselves, then you did your job correctly. You should make good nice easygoing atmosphere with Exercises like this another one slightly more difficult not so fun But very valuable is bend your knees look forward on your exhale Float up and keep your legs straight in the air bend them while you land and this is really hard for some people They will have straight legs in the air and land on straight legs They will keep their knees bent all the time and not straighten their legs So this is a workup to pike steen can pike to handstand maybe not on on cue, but It's very it's it's a very gradual thing you can start really low just do a couple of really small ones So you can bend your knees straight small hop and eventually you can move into pikes and handstands So this one is unlimited the potential you have of it But it's it's it's much much much harder than it look than it looks and she makes it look easy It's it's really hard, but it's a one fun variation and one strong variation We land in a squat and in a squat We don't have any variations with squats other than people can do it with the heels off or on the floor and everybody assumes That you're only a good person if you can get your heels down So I always always say that it doesn't matter if the heels are up or down From here we move into the reverse tabletop fingers pointing the same directions as the toes Normal one inhale up exhale back. We did that one already one variation that I really like is lift your hips Place your right ankle on your left thigh we are doing a triangle triangle variation and People tend to sag as you keep lifting your hips But push the knee down nice high high high and then get the butt as far back behind between your arms as you can Repeat that three times Inhale push up knee down hips up and then back and then the other side very straightforward Very very difficult and very valuable for stiff and weak hips Another core variation this was the only one from tabletop so moving into core Normal boat we talked about that one keeping a good posture knees can be bent or straight Most people will keep them bent But one variation is again triangles with the fingers in the ground behind you squeeze the elbows Lower the legs place the foot in a triangle just like before flex the foot and then squeeze everything in towards your chest as tight as you can Straighten the legs switch the legs left Ankle to right thigh squeeze it in do three on each side or four or five if you want to kill them Kill them here and Talk about every time people do the a couple of rounds they start crunching up their face Remind them to that it doesn't really help to crunch up the face because it's the legs that are supposed to work not the face I did we have another Yes, so down to your lower back is the other variation So you're basically doing a handstand on your back on the inhale as you exhale squeeze that knees towards your triceps and Lift the lower back off the floor inhale stretch out squeeze your inner thighs Exhale squeeze it tight and the reason I say squeeze the inner thighs is because usually when people stretch here They they release the inner thighs and they sway their lower back I want people to stay super engaged in the front all the time So they should only have energy to do three proper of these and then it should be enough for them And if you do five six, they're gonna die So crow to handstand on your back and I like Talking with language like this that they they're not doing crow to handstand, but in their head they're kind of doing it So they're doing a handstand they're doing a crow and if they never heard about the the terminology at least they're learning the names Some stuff and if people have been doing your class a lot Then they may be start fantasizing about one day doing a handstand to crow or crow to handstand Next position is plow Everybody in jujitsu who can play upside down guard they don't really need any help here, but if you see a Big white belt who is struggling a lot.
This is the time to talk about that in jujitsu Down the road is expected of you to know how to deal with a position like this. Otherwise you will be in danger so if you're here already enjoy and The reason I say that is so that everybody who can do it. They don't get fed up with listening to the basics They realize that okay. I'm here.
I can start ignore him for five seconds and Then I say if you're here already enjoy if not Find a way to do this as much as you can without hurting yourself So you just get your legs as far back as you can Because next thing we're gonna do is gonna roll in and out of it So yes, this is what people usually do. Stina did this just to remind me Holding your hips is fine here as long as your neck is fine a variation of That we use plow for is rolling up into a crow so you roll up into a squat and then place the hands down and Balance your knees on top of your triceps or elbows some people even put the knees in the armpits But this is our arm balance super strong cat pose in the back and then rolling back all the way into upside down And this really wakes you up Rolling back into plow or upside down guard up into crow is another one of these things that really puts you you can't think about Anything else when you do this you have so much going on that it really puts you Takes you out of your thoughts and into your body The one we already did it just a reminder Rolling back to plow rolling up into a squat and then slowly placing your knees down double hip thrusts Pushing the hips forward into a back bend even with your hands on your butt and then slowly stretch your arms forward Sit into a squat rolling back. This one is everybody can do this with a little help of the hand to get off the floor and Super super healthy for your ankles knees hips for everything basically Very don't forget this one. This one is super super good And if you just want maybe you do this one and then on the last one you roll up into crow and you move on With the class And the thing you want to add anything I forgot Just a recap we started in dog we did two variations of The floats normal float is just floating up and bending the knees We are doing clapping the hands clapping the feet clapping the hands clapping the feet And Having the feet clapping the hands and a much this is for fun and play and the tougher variation if Everybody is up for it feet together bend your knees straight legs in the air bend and land softly do three four five of these And people will die land in a squat reverse tabletop Normal tabletop reverse tabletop L sit the variation do it with the one leg in a triangle Sitting down onto the butt same thing triangle on the thigh squeezing in tight tight tight tight stretching out out out out Another core variation is crow to handstand handstand to crow on your back Keep the front engaged at all times don't let people put the heels in the ground It's better to have them keep the legs at a try at a angle than put the heels in the ground And then rolling back into plow Make sure that people who are not doing it correctly feel welcome in the class and not feel like shit rolling up from plow into crow Doesn't matter which crow they do as long as they're trying and the normal one We always do is knees down hips forward Always feels good That's the recap
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