Sebastian Brosche · 18 min · 1,369 words
Previously titled: Seb is back! No shoulders flow - less talk more yoga
It's time for a new Yoga for BJJ video. How is that? I'm sorry that it's been gone for too long. Finally life is starting to settle down and things start working and be predictable again.
Thank you guys for continuing to do the all the old videos and I promise that more videos will come in the future. Today we're doing something without the shoulder because I got reverse triangle and hurt a rib and I couldn't sleep for a week and I had to walk around like this and I had to get some physiotherapy. So I can't really do push ups without hurting and I've had a lot of requests throughout the years to have more classes for people who have wrist, elbow, shoulders and stuff going on. So we're only doing stuff that don't put weight on the shoulders today.
Start on your back and make sure that you are in a climate where you can do this outside in the sun and not suffering in a snowy climate. There's gonna be a less talk more yoga class because you guys like those. So mayhaps an occasional joke but not so much babbling from my side today. Find your breath.
Fix your face. I can notice my wavering mind flicking like TV channels inside my head. And that's absolutely fine. Stretch your arms overhead, straighten your legs.
Let's start with a banana stretch. So crossing your feet and leaning over the same side with your arms and legs like a banana. Switching crossings, switching sides. Coming back to center.
Bridge, lift your hips. Lower the hips, grab your knees. Kick your feet out to each side. Maybe have your feet licked daily clean.
And then start rock and rolling up and down. And coming to reverse tabletop. Arms up, take a few breaths. And then knees forward, stretching your toes and your quads.
Sit down, fingers forward, bend your elbows, knees to one side, look the other way and switch. And then we go from side to side. Nice and now stop with the knees on one side, lift the other arm and lift your hips like a hip bump sweep. And then switching sides, circling the opposite shoulder.
One more on each side. Nice. Crossing your ankles, side stretches. Grab your knees, lift your chest, inhale.
Exhale, forehead to belly. Find your rhythm. And then switch the crossing of your legs and do pushups on your knees. Hands on knees, pushups.
And then turn the pushups into spinal rolls. So you're back bending forward and rounding rolling up. Wave like motion in your spine. Nice one.
Come up on your knees. Circle the arms. Touch one chest and go sideways and switching side. Momentum twists.
And when you're starting to get the hang of the motion, we're going for 40% intensity here so no hard stretching. But try to move your neck as well in this stretch and try to move it a bit randomly. Not fast but randomly. Up, side, tilt while you're twisting.
It's okay to surprise yourself but don't go too fast. Looking one way, looking the other way. Tilting left and right. Now grab your head and use your arms to circle your head.
So it's the hands that pushing the head around and neck is relaxing. This one works really well for me when I have pain in my traps and the muscles behind my neck and shoulders. Nice. Hands on the floor.
Table top, cat and cow. So if one shoulder is hurting here just lean over to the other side a little bit. So don't put any weight in the arm if you can't. And go side to side.
You can also place the hands further back so it's more of a kneeling position and less of a tabletop. Step one foot forward so we're in a hip heist combat stance. Interlace your fingers behind your back and stretch your chest. I like to go onto my front ankle and then stretching my back back ankle.
And then come up into a squat push the knees away. Heels do not have the touch you can do it up here as well doesn't matter. Deep squat or half squat or high squat. And then switching for the other side going in and out of the position.
Interlace your fingers behind your back again. And if you can't interlace just hook the thumbs or create two circles and hook the circles. I'll try to get your arms straight if you can if not work on it until you can. Nice stepping the one leg back one leg in front doesn't matter which because we're doing both sides.
Go back and forwards like this with the fingers in the ground. If you can't reach the ground then do it like this. And we start fast. And then we take breaks.
And then we decide that we want to flow back and forwards do we prefer the breaks. Where we take a breath or two before moving on it's up to you. Don't decide with your brain let your body decide. What's the name of that song?
Let your body decide where you want to go. High or low fast or slow. Stretching both legs walking to the side we're in a straddle position. Grab somewhere on your knees or shins or feet.
And drop your head. You can bend your knees slightly to go deeper. Find a comfortable center where you get a stretch but you also can relax. And then switching for the other side back to front.
It would actually give you an idea a little bit more if you just move, just to open up on the image. Because it would make an impact on the feature as we scroll through it. Especially if you find this video useful. Make it safty and to get really comfortable with it.
Nice one. And then come up into high lunge. Arms overhead. Bend your front knee, straighten the back leg, lift your gaze.
And from here hands to chest, kick your back leg forward, both legs straight, balance. And then keep everything as is, just move your front leg back. Try to lift your head and your foot at the same time. And then bend your standing leg and come back to the first one.
Inhale arms up, look up. And kick your foot forward again. This time lift it as high as you can. Arms overhead, keep them there.
Kick your front leg back. Lift everything up, up, up, up. And come back to a low lunge. Nice.
Fingertips in the floor, grab your back foot, so don't do it like this. From the inside try to reach outside, so the bent knee, the arm on the bent knee side is catching the foot. If you can't grab the foot, sit down first and catch the foot. And then walk the hand to the toes.
No weight into the other shoulder, it's all a hip stretch. Hips and legs, no shoulders or arms. And then release. Come over to the other side, high lunge.
Arms overhead, look up, bend the front knee, stretch the back leg, sink into it. Chest to chest, kick the back leg forward. Kick the leg back again, try to lift the foot and the head at the same time. Lift, lift, lift.
And then step it back. Arms overhead. Kick the foot forward again. And this time arms overhead one more time, keep them there.
And kick the leg back, become as long as you can. Balance, balance, balance. Lift, lift, lift. Nice one.
Feet together, stand tall. Arms overhead, inhale. And on your exhale, fold forward, bent knees. Take five here.
Nice. Sit down on your knees. Close your eyes and recap. The older I get, the more I believe in less is more.
So instead of continuing for 10-15 more minutes, this is enough. And then we do it again tomorrow. It's better to do 10-15 minutes a day than 30-60 minutes once a week. Thank you guys for holding out with me.
Let's have an amazing next year together. Huss.
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