Hip Mobility Program Part 5: 31-Min Advanced Hip Flow

Exhale arms down. Step back to dog, rolling forward to plank. Through your lower back, mid back and your neck. Inhale plank, exhale lower down.

Stop halfway down. Inhale cobra or up dog, stretch your chest through your arms. Rolling back to dog. Stretching the left leg up as high as you can go.

Point the toes and squeeze the heel into your butt and try lifting your knee not to the left but up and back to the right, making a huge bow through your hips. Roll the knee forward, foot between the hands. Flatten out your back foot. Hover the knee above the ground and bounce up and down.

Use what you do with the right knee in the ground or in the air. Inhale arms up. Exhale arms down. Stepping the right foot forward, inhale halfway.

Exhale fold. Inhale all the way up. Exhale restart. A bit faster.

Inhale up. Exhale down. Inhale halfway. Right foot back.

Knee down, inhale. Exhale hands down. Left leg up and back as high as you can. Plank.

All the way down. Back bend, inhale. Dog exhale. Lift the right leg, inhale.

Roll the knee forward to your nose. Place the foot down. Inhale arms up. Knee down.

Hands down. Step forward, inhale halfway. Exhale fold. Inhale all the way up.

Exhale hands down. Last round, inhale. Exhale fold. Inhale halfway.

Step the left foot back and twist right arm up, shoulder back. Open up, open up, open up. Three breaths here. Right hand down, lift your right leg back and up.

Forward to plank. Lower down. Cobra or up dog strong arms. Back to down dog.

Lift your left leg up. Bend and open, inhale. Knee to nose. Exhale.

Foot between the hands, twisting the other direction. Three huge breaths. Make sure your right shoulder is rolling back. Open and twist, open and twist.

Press your back leg, bend your front knee. Hand down, both feet forward, inhale. Exhale all the way up, inhale. Restart, exhale.

Exhale up, exhale down. Inhale half. Step back to plank. Lower halfway down.

Inhale cobra or up dog. Back to down dog. Stretch your right leg out. Bend your knee, open the hips.

Roll the knee forward and under so that you're moving into a side plank, let's say. Then stretch the right leg out so it's in the place where the left foot used to be. So we're in a kind of a side plank. Lift your hips, lift your arms and stretch your left arm forward.

From here, moving into the same pose but on the other side. So when the left hand comes down, you're in the three-legged dog. Then we're rolling the knee forward, moving it under. Stretch the left leg into a side plank.

Then we're going to keep flowing like this. So when the right arm comes down, your right knee comes up. Rolling the right knee forward, twisting under. When we're stretching the right leg, we're bending the left knee.

Then we keep going left hand down, lift the left knee. Roll the knee forward, switching into a side plank. Now when the left knee is straightening, the right knee is bending, opening up. It's like a dancing dog flow.

It's a rolling knee with a three-legged dog. Right knee forward, all the weight into the right hand. When the right leg is stretching, the left knee is bending. Let's flow.

Left knee up, left knee forward, left leg straight. Starting in a side plank. Right knee up, right knee forward, right leg straight. Side plank.

And again, left knee up, left knee forward, left leg straight. Side plank. Two more. Right knee up, right knee forward, right leg straight.

Side plank. Last round. Left knee up, left knee forward, left leg straight. Side plank.

Moving back to a plank. Back to a down dog. Take a deep breath. And sigh it out.

Step your right foot forward. Move into straddle pose. So walk to the left, feet parallel. Straighten your legs on your fingertips or fold forward.

Just stay here for five breaths. Active. Power up your legs. Don't lean into your heels.

Try to have even pressure in your toes and in the back of your feet. Relax your upper body down. Straighten your arms. Inhale.

Exhale. Squeeze your belly in. Inhale all the way up. And point your right foot forward.

Move into warrior two. So right knee points exactly forward. Left leg is perfectly straight. Power up your arms.

Look forward. Take a couple of breaths here. Move your arms back. Inhale.

And exhale. Left arm under the right arm. Grab your shoulder or try to weave your arms together like this. Look forward over your right shoulder and move into eagle pose.

So the left leg moves over the right leg. Find the balance. You can keep the toes in the ground or weave your legs together. Take a couple of breaths here.

Either stand kind of straight or go as deep as you can and find the balance in your right hip. And your right hip wants to move out to the right. Your job here is to push the right leg in and squeeze the thighs together. Hold the balance.

Keep breathing. Two more breaths. Squeeze the knees. Squeeze the thighs.

Squeeze the arms. Now either grab your left big toe with your left piece fingers or grab your left knee with the left hand and stand up straight. So you're going from here to here or there. Stay here and keep squeezing your hips back and to the left.

So the hips want to move forward and out to the right. Your job is to squeeze them centered and hold the balance. Two more breaths. And from here moving into half moon.

So left leg back, right arm down. Find the balance. If your right ankle is fatiguing, you should do this more often, but you can also place your right hand down into the ground. Sometimes that makes it more difficult to balance.

Take another breath here. Open your hips as much as you can. Switching hands, left hand down, right arm up, twisting half moon. Keep powering up your back leg.

So this is a standing stretch for the right hip. Push your left leg back. Kick it back and twist like a side plank. Push your weight into your left hand and look to your right hand.

Keep straightening your back leg. And from here, just sit down, left knee down, sit down. Give your right leg a squeeze. Look back over the right shoulder.

Pull the shoulder blades down and together. Lay down on your back. Happy baby pose. Pulling your feet towards your knees.

Trying to push the back of your head and the back of your hips down in the ground. Relax your face. Take another breath. Roll back up to a squat.

Jump back to a low push up. Inhale up dog. Exhale down dog. Step your left foot forward.

Walk to the right. Angle your toes inwards a bit and interlace your arms. If your elbows are touching the ground, then move the feet closer together and relax your head. Three more breaths here.

Hands down. Inhale halfway. Exhale, squeeze your belly. Inhale arms up.

Exhale warrior two. Left knee perfectly forward. Right leg exactly straight. Power up your arms.

Squeeze your belly in. Make sure you're not tilting forward. Keep it together. Right arm under the left.

Hold your shoulder or grab your thumb. So weave your arms together so your shoulders are stretching. And then move the right knee on top of the left knee. Find the balance.

So stay with the right toes in the ground or hover them above the ground. But squeeze your left hip in. Squeeze the inner thighs together. If you can hook your elbows over the knees, do that or stay higher.

But just keep squeezing. You can bend your knees more if you want to work the front of your thigh. But keep squeezing the hips together. Find the balance.

So grab your right toes or your right knee and stand up. Find the balance. Left hips a bit back and into the side. So don't sag your left hip, but push the leg straight and the hip in.

We're moving into half moon. So right leg back, right arm up, left hand down. Power up your back leg and open the hips. So the leg is set.

The left leg is strong and straight and immobile. The whole body is rotating away from the left foot. If this is not intense, you're not doing it right. Keep rotating out.

Power up your back leg and keep it powered up. Right hand down, left hand up, twisting half moon. Standing in 10 stretch, twisting your hips, twisting your spine, straightening your back heel back, back, back, back, back. Look to the left on your top hand.

Right knee down, seated stretch. Sit on your right or sit on both sitting bones. Grab your left knee with your right. Squeeze the knee in, straighten your spine, lower your shoulders and look back.

Relax your neck, push the knee into your forearm. Skip happy baby, go straight to plank. Low push up, up dog, down dog. Last round is just step the right foot forward, push your hips up and down.

And then as quietly as you can, change the feet. So five, six, seven bounces and switch. So we're going for precision and smoothness here. Don't try to jump as high as possible.

Try to collaborate, try to synergize the arms with the feet. Hands and feet, legs work together. The hips are the connecting points. We're going to do 10 total, so five more.

Three more. One more. Left foot is forward, right knee is down, elbows down, sink into the hips. This should be 100% intensity.

So really lower your hips as far as they can possibly humanly go. And then take three breaths. One more. Get back up, hands, feet, switch four.

Three, two, one. Right leg forward, knee down, foot flat, elbows down, sink as low as you can go. Even deeper. One more breath.

And sit down on your butt, cross your ankles. Just take one minute seated meditation here before Shavasana. Just contemplating what we've done in these five days. You don't have to actually think about it and make symbols and words in your head.

Just acknowledge what you have done, how your hips have responded. Someone who comes into Jiu-Jitsu from a background of let's say Kapo Eiro, break dance or something where they have been used to controlling their hips, they have an extremely easy time learning BJJ. If you come from an IT background, seated at a computer and you have never moved your hips, then it's going to take a long time to learn Jiu-Jitsu because you have to first learn how you move and how you use the hips, how you can harness all the power from the hips. If you lifted weights like kettlebells or Olympic lifting, it's impossible to do a good lift without power and stability in the hip.

Especially Olympic lifting requires a lot of hip flexibility too. So no matter what background you have, you can access that secret in Jiu-Jitsu. And if you have no experience with anything else than BJJ, start from the hips. The fingers and the toes and the hands and feet and the sequence of techniques are important, but it's not essential.

You can get away with most things, you can escape most positions and you can keep control in most situations by just knowing how to place your hips. Lay down on the back. Let's take a well deserved rest after these five intense hip days. Enjoy Shavasana.

Shavasana. Shavasana. Shavasana. Shavasana.

Take a deep breath. Squeeze your knees into your chest. Sit back up. This was one week.

Try to do this for four weeks in a row and see what happens. Thank you guys for watching these videos. Thank you for training with me. See you on the mat or see you in the next sequence of videos.