Sebastian Brosche · 12 min · 2,023 words
Previously titled: Vid 2
Okay, so let's look at video number two. This video starts standing on the, well, this is on a yoga mat, but you're standing with the feet wider than your hips from coming up from a squat. So this whole video two is to get the body moving. So we're moving the whole body up and down, creating heat and also a lot of movement in the joints.
So we're going to start with asking them to just straighten the arms out in front of them. Important that the palms are facing up. Making a fist, it's to engage the wrist and the hands, because if you just have floppy hands it's not going to really do anything. So just have them engage the hands, make a fist.
So it's just drawing the elbows in. We do this standing first to get the movement of the arms before we do it in the flow. So like you're pulling something towards you, maybe you want to give a cue, like draw your shoulder blades together, lift the chest. And then to get the wrists into this, you're going to ask them to turn the hands underneath their armpits.
So you can feel if you do it yourself, you can feel that nice little stretch in the front of your wrists. And then swim the arms and you're doing the cat pose again with your back. So you're getting flexion in your spine. And then you do it again, palms up, making fists.
With the breath you inhale and you exhale, you do the swim. Now that we've done two standing up, we're going to ask them or have them to do the same thing only with the squats. So inhale first. And as they exhale, you have them to bend the knees moving down into a squat.
And when they inhale again, they push up into a standing. And then at the same time, they drag the hands towards the chest. Exhale. You do the same motion down.
So then when you've done it standing, you do the cueing of the arms standing. And then you start to cue the breath and moving up and down from a squat three times. After they're done three times with the squat and arms together, we're going to reverse the movement with the arms. So then when you come back up to a stand, you have them push the arms away from the body and spread their shoulder blades.
So again, it's the cat pose. On the inhale, they take the arms up, open the chest, again, big swim. And then turn the hands underneath the armpits again to push away. One more time standing.
So they inhale, they do a big lift in the chest, big circle with the arms, hands underneath the armpits. Just important to get that stretch of the wrist before they now squat down as they push down. And again, three times like this. So this time you can just cue the breath, inhale, push, lift up, exhale.
You squat down as you push the arms away from the body. You're just going to find your way to cue this. But the most important thing with this is that you do two rounds standing where you can get in the turn of the hands, making the fist. You do this two times standing and then it's easy to add the movement with the squat.
So the squat will create much more heat in the body than just if they were just doing this standing up. So again, you do two times standing with pulling the arms in. You add the squat three times. So total of five times.
When you reverse it, it's the same. You do the push out, swim up two times and then you add the squat three times. So total of ten times. So now they should be starting to feel a little warmer after those ten times.
And you get a lot of movement in the shoulders and back, which feels nice. So from here, the last squat, just have them stay down. Place your hands in front of you so you can put some weight into your hands. This is really important to give them the option to do this because if you just have them have their hands on their knees, someone might have big injuries in the knees and they're going to hurt themselves even more.
So the first thing you do is hands in front of you, put some weight into your arms and now bring your right knee to the outside of your right hand. Make sure you're on your toes. Get a nice foot and toe stretch on your right foot. Nice.
Now come back, right heel down, move the left knee to the outside of the left hand, stretching the left foot and the left toes. Now push back, both heels down. If you have healthy knees, put your hands on your knees and do the same thing. So you're bringing your right knee forward and down.
You pull back, right heel down, bring the left knee forward and down. And we just do this three times on each side. So you always give the option to have the hands in the floor to take some weight off. And then after three times on both sides, come back to squat, bring your right hand to your left ankle, left hand to the inside of the left knee, lean to the right, push to the left.
The reason why I say it like this is because it's right and left can be really confusing to people, but it's also nice when you actually train the students to know right and left. And the teachers and trainers, they're going to be happy that you're actually taking the time to teach the students right and left. So take some breath in this stretch. And now that you said all this, where to place the hands, where to lean, you can say the same on the other side or you can choose to say now the same thing on the other side.
If you see someone is crossing their arms or messing it up, you can walk up to them like, okay, so this arm goes here and this hand goes there and you do this. Perfect. Good job. Because when things are not moving so fast as now, still moving pretty slow, you actually have time to do stuff like that.
And it helps people to feel seen. Anything you want to add to this? No. No?
Okay, so now we move on to the knees. They clasp the hands together and push their palms to the ceiling, lift the chest. And it's also, if you can see a lot of closed chest, it can be nice to maybe say look towards the ceiling and reach the chest up towards the ceiling. So maybe if they look down, it's harder to lift the chest.
So keep the lift and just bring or drop, you choose your language, bring or drop your hips to the right. So what you want to have them do here is gaze underneath the armpit of the side they're dropping their hips towards. So you get a stretch in the right side of the side body when you drop the hips to the right. And this is also flowing.
So you cue the inhale back to center, lifting, reaching, exhale, dropping to the left, gazing underneath the left armpit. Inhale, reach up, lift up. Exhale to the right. So this what you need to look for here is just closing off the chest.
If they go far over or not doesn't really matter because some people get a really deep stretch by just having the arms straight. And some people need to really move their hips to get a nice stretch. So you do three times to the right and three times to the left. You want to add anything?
Okay. So on the last time you move to the left for the third time, you come back to center. Inhale this time lift your hips, lift your chest. Keep the lift, exhale, clasp your hands behind your back.
And now roll the shoulders back and you can sit down towards your heels. And then just allow the shin to drop and roll the head from side to side. So we all know the neck is really exposed in Jiu Jitsu. So we take our time here to just move the neck around and also get a nice stretch in the front of the shoulders.
And it's also nice to say you can stay here but if your neck feels fine, you can put or place the top of your head on the floor and reach the arms overhead. Or they can just stay where they are and keep rolling their head. It's nice to give that option I think. If they have healthy necks they can move the head around from side to side, front and back and just put some weight into the head.
And to release this you have them drop or release the hands to the floor. Use the hands to push up through all fours and then back into turtle which is the last pose of this section. Want to add anything here? Yeah, when I tried to cue this with minimum language it's very difficult.
So it's impossible to do it and get everybody to do it with you while curing the breath. So that's why you have to separate it into two. And also it's challenging even if you plan exactly what to say to make everybody follow you. But the exercise is great and it's a great challenging for every teacher to cue something that is a combination of several movements.
Yes, you're moving the whole body and you're doing some weird things with your arms. So it's hard to cue. That's why we have the two repetitions where you're just standing up and you just have them do this motion in the beginning, just the arms and the back. So when you have done that two times you just add squat down, push up with the arms.
So if you try to cue too much, like if you start paying attention to their legs or their form in the squat, you're going to mess it all up because you have to just have it flowing and they will find out how to make it feel good in their bodies. One strategy that I use when I feel nervous about teaching something is I try to frame it before I start. This is quite complicated the first time you do it and it's also hard to explain quickly and efficiently, but it feels so good when we do it. So it's worth the extra effort to do it well.
When I say something like that and I start off with that, it takes the pressure off myself a little bit and then I accept my own struggle a little bit more when I was honest and transparent like that. Yeah. So we can just make it really easy too. Like you're just standing up, feet are wider than his hips, stretch your arms out in front of you, turn the palms up, make a fist.
Inhale, draw the elbows towards your ribs. Exhale, turn the fists underneath your armpits and make a swim motion forward around your back. Again, inhale, palms up, make a fist and draw the arms in. Exhale, swim the arms underneath the armpits and come back.
Inhale. This time we add the legs. So as you swim, sit down into a squat. Exhale.
Inhale, push the floor away, come up. Exhale. Again, you squat and you swim. So we can make it really easy.
And if people, I think it's hard to follow, just show really, really clearly what you are doing. So overdo the movements to have them understand if they can look at you. Okay.
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