Sarah Draht · 5 min · 686 words
Previously titled: Video 9 Hips & Hamstrings I don't have time for yoga
Alright, time to move into those quads. Starting on your hands and knees, right foot to the outside of the right hand, moving into our Lizard Lunge. Now tuck the back toes to lift the back knee. A few times, lower the back knee and lift the back knee.
If the option is there, you can, if you want a bit more of a stretch, walk the back knee back just a little more. Notice how that changes the posture. Lift and lower. Simply to loosen up.
Well, we're going with the front of the hips. These first few stretches will be hip flexors and then we'll really go into the quads like incredibly tight Nijitsu because of squatting. Standing guard breaks, standing guard passes, and then of course work in the guard. It's all quads, so much quads.
So we need to balance that. We need to stretch the quads out. Okay, so from here, bring the torso up, low lunge, push the back foot into the ground and engage the glute, the left glute, reach the left arm up. So stretching through that left quad, that left side.
Now from here, I want you to sit back. So sit back and it's really important that your heel is snug against your hip. Okay, I don't want the heel out because that's really bad for the knee. Snug against the hip and I'll be sitting just on the inside of my heel.
And right foot can be on the ground or straight. Now from here, hands on the ground and lean back. Hands can either stay on the ground or if you're feeling more flexible, you can lower down to the elbows. Remembering that more is not better, better is better.
So stay within that 70%, stay within those limits. Time flies and you're having fun, eh? So from there, find your way onto your hands and knees and other side. So the left foot to the outside of the left hand and tuck the back toes to lift the back knee and lower the back knee.
Lift and lower. And again, you have the option, use your right toes to pull the knee back towards the back of the mat. That'll intensify the stretch. So up and down, noticing where you feel that.
And from here, lower the knee down, torso up, pressing the back foot into the ground, engaging the right glute, reach that right arm up. Feeling that stretch through the right side. If you find that those quads are really tight, go through this video twice. Go through this video more than once.
Okay, release from here. Sitting down on the heel. So foot is just in the outside of the heel. And if you have problems with the knees, you can always, if this really hurts, there's lots of reasons why it could, but you can try taking a towel and putting it underneath that crease.
That just relieves pressure in the front of the knee. Now, hands on the ground. Foot can either be on the ground or straight for that right foot. Back we go.
So either on the hands or on the elbows. And you know, if that knee is coming up, you're probably doing too much. You want to find a place for that knee can stay comfortably on the ground. And the quads are a big muscle group.
They're commonly tight. So don't be discouraged, especially with what we do in jiu-jitsu. Just do this video every day. It's going to stay for the rest of your life, but that's a big commitment.
No, move on to other yoga videos. Move on to more of the other videos. Don't do this one for the rest of your life. Although you could.
I can't stop you. All right. And release. Come to a sit.
Oh, a few windshield wipers. Knee side to side. Just, just to rinse that out. Okay.
That was an intense, intense one, but really good. We'll see you next time. Next time. Say next class.
Next practice. Next time. Next five minutes.
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