Sebastian Brosche · 6 min · 803 words
Previously titled: Back To Practice 5 Minute Full Body - All Levels
Everyone and welcome to the back to practice program This is a five minute video designed to get you back into your yoga for BJJ practice All right, maybe you've managed to lose that consistency or you want to rebuild that habit Maybe you've not been here for a little while and you just need something to get you back to practice That's exactly what this is for. Okay, so I'm going to set my timer now And we're just going to start off really simple hands behind us knees up with some windshield wipes Okay left and right just working the hips and a bit of a check-in Breathing as we move as always take an inhale on the way up And exhale on the way down Slowly breathing through the nose And if you've not been here for a little while it doesn't matter What matters is that you're here now and you're rebuilding that habit So even if you just do five minutes today Make sure you set an alarm and you set the time to come back tomorrow Or if you really enjoy today and you do actually have a little bit of time after this maybe put on another video Or go on to the next one. Okay, let's come up to all fours. Let's do some cat and cows So look up till your hips away shrug the shoulders back drop the chest Take a breath here Then we'll look down to the hips in the other direction shrug the shoulders forwards chest through the back Take a couple of breaths here Then on the next inhale look up till the hips away and exhale down Inhale up And exhale down Good a couple more And we're only going for five minutes today But that could be all it takes to remind you how good you feel after a little bit of yoga for BJJ Bit of a stretch especially if you're feeling sore from training Or maybe you've not been able to get to training for a while and you just need to dust off the cobwebs Okay, let's learn our front Nice and flat on the mat keep your hands where they were Bridging your hips down into the mat lightly shrug your shoulders back and up towards the ceiling Then lift the chest so you can push down in the mat for the first couple then lower Then lift the chest again and lower Maybe one more of them Down let's go without the hands this time.
So make sure you keep bridging into the mat shrug the shoulders back Lift the chest and lower one more of them lift Lower this time, let's lift the heels as well. So lift everything up Down one more And down lift yourself up to all fours Sit back onto heels or towards your heels checking with the knees take a breath here Okay, keep your head down now and we're gonna lift up to all fours but keep your head down keep Almost crunching like we were when we're doing those cat and cows then look up till your hips away Sit back drop your head again till your hips down lift And back This time we're gonna lift again all the way forwards lower your front down Good shrug back lift the chest No, this time without the hands lift the heels maybe two And lower back up to all fours Sit back Good let's come back up again keep On your hands just lower your hips this time shrug the shoulders down as well stretch out the front Good Now let's sit back down feet out in front of us again Feet out in front of us again one or two windshield wipes from side to side See how everything's feeling here. See if we've opened out a little bit It's just nice to move Get on the mat and as we said dust off those cobwebs and just get started again Okay, make sure you come back tomorrow for video two. We're just going to build on what we just did in video two It's gonna be a few minutes longer and it's gonna feel even better As I said if you do have a bit of time and you want to do that now Just press the next video and press play and we'll go.
Okay, leave me a comment. Let me know How it feels to get back on the mats? We've all been there we've all fallen off the wagon a bit, but it's time to get back on it now it's time to feel good stretch work on your mobility and Feel better for jujitsu and just in general. Okay.
I'll see you in the next one. Cheers guys
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