Outer Hip Mobility Flow for BJJ: 60-Min Hip Opener (Live with Sebastian)

Take a few more breaths here. The involuntary hip dance. And then lay the hips back down, relax the inner thighs and just feel the nice, relieving sensation. Nice.

Pull your knees in and grab your feet. And then spread your feet and then place your feet together. So don't move the hips or knees, just stretch the legs and bend them again. Not 100%, but maybe to 60%.

And repeat that a few times. Feet together, feet apart. Butterfly guard, open guard. A few more.

And one more. Stop when the feet are wide and take five breaths. Nice. Then cross your legs so that you stack one thigh over the other.

Bend both knees and grab either the ankles or the feet or the knees. Wherever you can grab so that you can relax your hips down and pull in your ankles or your feet to drag the knees in, pull the knees in towards you so that you're stretching the outside of the hips. This has nothing to do with inner thighs right now. This is all IT band and outside of the hips.

And if your ankles are hurting, just switch the grips so that you're not foot locking yourself. They should be felt inside the hips and in the hip muscles, not the knees or ankles. Take a couple of breaths. And then keep holding on to wherever you're holding on, if it's the ankles or the feet.

And maybe try to move the knees away from your chest so that the knees are pointing away from your body. And then release. Let's do the same thing on the second side, stacking the other knee over. Either just staying here and pulling the knees in or grabbing the ankles or feet in a more or less comfortable way.

Maybe not comfortable, but not painful way. If you're holding with the wrong grip, then you will hurt your hands. You're like the inside of your palms will hurt if you place the tension in the wrong way. Micro adjustments are really important in yoga and jiu-jitsu.

That's one of the many parallels between BJJ and yoga. Micro adjustments can make a really shitty pose feel better and can make a really shitty position turn into a good one. Half guard was just a defensive pose for many years. Then some clever guys started micro adjusting the half guard and suddenly it was a great offensive position.

And then slowly start lowering the feet, maybe until one foot touches the ground and then point the knees away from you. And then release and place the feet in the ground and lift your hips. Squeeze your butt and press your thighs up. Don't lift your belly up, lower your navel a little bit and squeeze the butt so much that you lift the thighs.

You're not arching your back and lifting your hips, you're flexing your spine and lifting the hips. And then lower down and let's go with the breath. Inhale hips up and exhale hips down. A few more.

On the inhale you go up and on the exhale you go down. Find your rhythm, follow your breath to the end. So as you inhale you come all the way up and you inhale completely and exhale down. If you want to add on the arms you can go inhale arms and hips up, exhale arms and hips down.

Nice. Grab your hamstrings, rock and roll. Oh, feels so good. Nice.

Walk up to seated, cross the ankles, grab your knees and just move around freely. This will either be felt in the hips or in the spine or both. And if you don't feel much here then move your neck. Just find a random movement pattern that feels good and stick to that for a few repetitions.

I like that methodology. Just move randomly, slowly and do it a few times and see if it has any immediate effects. As long as you're not doing something dangerous then that's a really good methodology because you will end up doing a lot of healthy stuff without knowing which is which. But over time you will develop patterns that seem to counteract all the bad stuff that happens to us from fighting.

So, we're not going to be fighting our everyday life at work or fighting on the Jiu-Jitsu mat but some things are just good to do every day. Some things we need to tweak a little bit every time but we can have some bread and butter if you want, some bread and butter yoga techniques that just always feels good for your body. And just by doing a little bit of random movements for a long time will get us there. Switch the crossing of the legs and do push-ups instead.

So, hands on knees, do push-ups. If your flexibility allows it, do push-ups in the ground. I encourage you to inhale as you lift your chest, easier to breathe when you inhale. And then exhale as you fold forward, you squeeze the air out.

Find your rhythm and try to always breathe in and out through the nose. A few more up and down. If you tend to be impatient with exercises like we're doing now, which you probably aren't, just clicking on a 60-minute class or a live stream and knowing that we're doing like a full hour means that you're not impatient. But if you feel impatient tendencies, then just allocate more time for training.

If you only have 60 minutes to spar, you're not really going to warm up well because you just want to get through the warm up as quickly as possible because you have a limited timeframe to train your jitsu on. Over to all fours, start moving your spine. The way to combat that issue of impatience is to allocate more time for training. Show up half an hour early to jiu-jitsu.

Change your working schedule so that you can participate. Maybe show up an hour earlier before open mat because then you have time to do all these small, simple, and seemingly boring exercises that not only prevent injuries but also allows you to step out of your everyday mind and into your body. Let me just move the microphone so that I don't... That's it.

So you want to step out of this everyday mind that is impatient and stressed and into your breath and into your body and into your jiu-jitsu. That takes some time. Keep rolling some spinal rolls from all fours. It takes time.

Allow it to take time. Don't be stressed and impatient. Just manage your schedule better so that you don't have to rush to the important parts because if you do the warm up and technique really well, the sparring will always feel amazing. Left knee forward, pigeon pose.

So this is the flexible version and this is the stiff version. So S legs, I've been heckled for calling this various names but you see what kind of shape this is. Look at the shape, copy that shape. So this is the stiff version and this is the flexible version.

Anything between those is fine. Here is not fine because you won't get a stretch. So find a place where you can stretch the, since the left knee is forward then it's the left hip we're after. So you try to find the angle where you can feel like your left hip saying wah.

Then you know it's right. You're looking for a certain type of sound from your hip, like the sensation that you want to be expressing but that you're not expressing like that. But never so much that you're holding your breath. So your breath should not be affected.

Just find a place where you can feel a nice, stretchy sensation on the outside of the hips. If you feel any sensation in your knee that's probably fine but if it's a lot of sensation on the border of pain then you can just change the angle a little bit. Maybe flex the foot or pad something under your knee just to change, sometimes it's enough with a couple of degrees change in angle to move the stretch from the knee to the hips. Switch sides.

Same thing second side. Flexible pigeon or stiff pigeon or somewhere in between where you can feel your right hip. And since we're still warming up we are not going for like stillness and pressure and seriousness at all. That should come spontaneously naturally from the flow of the class.

So right now we're just checking out. Maybe we didn't know how stiff we were today or maybe we feel some extra amount of pain in an old injury and that's why we take a slow start and don't rush things so that we can check out and adjust for which shape we are in today. And now step back to plank pose. Take two breaths in plank, spread your fingers, straight arms, shoulders over wrists, not shoulders over fingers but shoulders over wrists.

Squeeze your butt a bit, engage your core, lengthen your chest so don't round your spine but flatten your chest out a little bit. And then move back into down dog and walk it out. Take 10, 15, 20 steps stretching the calves, hamstrings. Take a few nice ones here.

And then put both knees down, all fours tabletop. Keep your right knee bent but open your knee to the side like a dog pissing on a tree and then circle your knee around. Big circles with the right hip. And then switching sides, left side.

Switch to the first side again but now go opposite direction so if you went forwards now go backwards. And then switching sides again, other direction so backwards or forwards, just the opposite of what you did on the first round. Nice. Both knees down, super weird exercise but it's really nice for the lower back.

Squeeze your chest so that it's completely still and then just move your tailbone. So don't move your chest, only move your tailbones in circles. So you're arching the lower back and you're tucking the tailbone. Arching the lower back, tucking the tailbone.

And make sure that your shoulders and chest are still while you do this. It's really hard but it's super healthy if you sit a lot and if you have lower back pain in jujitsu this is a really nice way to kind of reconnect your nervous system to your lower back. Switch and go the other direction. Don't move your chest, don't move your shoulders.

And you can feel kind of your, just like the bobbing sensation we had in the inner thighs in the beginning of the class, when we tuck our tailbone we can feel like... And again that's our nervous system like trying to recalibrate because it's not used to this position of the tailbone. Now sit back on the knees, relax your arms a bit. For me this is how long it takes to kind of get into the stiffness so that I know what I'm working with.

Instead of just rushing for the good stuff we go through the boring stuff first and then we kind of ease ourselves into the harder flows. Plank pose, down dog, take a couple of breaths. And then stretch your right leg out behind you and bend your knee. Bend your knee fully, open your hips.

You could drop your left elbow down but if you have no wrist or shoulder issues just drop your head and take five breaths here. In a three legged dog. You could keep the hips neutral but I like opening my hips here. Maybe bend the bottom knee if you have real hamstrings problems or if you want to stretch your hamstring dig the heel down and push back so that you get a huge stretch in your standing leg as well.

So now we're activating the outer hip. Now step your right foot between the hands, place your back knee down and today a bit different. Low lunge we usually stack the knee over foot but today drop the knee out. So we did the pigeon before, this is pigeon.

This is a low lunge but we try to open the knee out sideways so that the side of our foot is carrying the weight. So both hands and the foot is carrying the weight and you try to get the knee out as far as you can. Weird but definitely beneficial for our purpose today. If your ankle is hurting move the foot.

If the foot is still hurting move it somewhere else and just do that until you find a position where you can go ah. You're not looking for a nice sensation but you're just looking for a painless sensation. Lots of feeling but not immediate sharp stinging pain. Take another breath and now maybe grab your knee and push it back to center.

Come up into a low lunge and with your hands on the front knee go in and out of a low lunge. And if your back knee is hurting make sure you use Jiu Jitsu mats. If you have a thin yoga mat and a hard floor then you can fold the mat so that you don't. If you have any kind of bruise or anything on your left knee or your left knee is swollen then this is not a nice exercise to do without some padding.

So you're always allowed to be a little bit of a weakling when no one is watching because no one will know. So if your knee is hurting don't power through it and try to be tough. It's better to focus on what you're supposed to be focusing on which is the exercise and not the unnecessary pain. We have enough pain we don't have to cause our front of our kneecap extra pain if we can avoid it.

Hands down, stretch the right leg out so that it's straight and then bend it and straighten it again. Do it five, six, ten times. Because the first time you do it the hamstring is just protesting hard. But when you do it five to ten times then you can stop not at the point where you go back but right before you stretch it fully you can stop there and this methodology that we're using here is not to go into a hundred percent and staying there for as long as possible rather going to seventy percent and breathe a bit deeper.

Because then you're tricking your nervous system into believing that this is absolutely fine and when the nervous system thinks in those terms this is absolutely fine it won't really notice you can kind of relax and go a bit deeper without pushing because you just told the nervous system that this quotation mark is fine. Nervous system can't really tell the difference between seventy percent and ninety percent. You go into a pose not all the way straight to the bottom, you stop and breathe and then you relax and suddenly you are where you would be at a hundred percent but without the tension because inflexibility is not the problem, tension is the problem and that's why we're trying to address it like this. Alright, crescent pose, stand up, find the balance and just notice how different this kind of pose feels after fifteen twenty minutes of the kind of warm up that we did today.

Very different sensation to have activated inner thighs, stretched the outer hips, stretched the hamstrings. The only thing we didn't stretch a lot is the quads that we save that one for later but just how simple it is to be standing up in crescent pose now with a good posture, a nice frame, we would be able to carry like a heavy backpack here no problem just because we worked a little bit extra on the lower back and the legs and the hips before we went into this pose. This would be torture to stand here for half a minute if we started the practice like this. So some things have an immediate effect after just fifteen minutes.

Take another breath in crescent pose and then come into standing with knees together and left knee bent. We will try to go down from here into a cross legged position. So sit down and move your left knee on the outside of your right ankle like this. So crossing the legs, sitting down.

You can sit on your left heel or you can sit on the ground or you can just be you know half way crouched down. So I want you to ease into this pose so that you can sit here not comfortably but without pain. Maybe you can lower your butt down so much that you feel a stretch in the hips. Maybe you need to move your upper body a little bit to get a stretch or maybe you are just suffering in your own private bubble of inflexibility.

What I want us to do here is to lean into the right foot and push back up to standing on one leg and let's do that a few times so that we sit down without using the hands in the ground. Take a breath, stretching and then activating the outside of the hips from the worst possible position ever. This is not dangerous but it's really difficult to access your outer hip strength as you are leaning forward and standing up. So going from a passive position where it's just stretching straight into a power position is extremely valuable for Jiu Jitsu.

If this was on the back and you managed to get your foot in the front pushing someone away this is exactly the same kind of work that we are doing now. So let's do five in total. Sit down into an outer hip stretch and then from this stretch straight up into power. And then one more time sit down.

Sit in a really awkward weird position where you would find yourself in a Jiu Jitsu sparring situation and then going from flexibility to full power. Grab your left knee, balance on your right foot. Try to find the center of the pose so you are not pushing hard one way. You are trying to stack your whole body over your ankle using as little energy as possible.

Nice and from here stepping back to crescent pose. Putting both heels down and turning away to the left, so 90 degrees to the left. Hold with the legs, just straight legs. Hands on the hips.

Stick your butt out and fold half way down and then roll up again. Let's do this a few times with a straight back first. And then after a few reps you might feel okay with kind of grabbing your waist and start rolling through the spine so that you stick your butt out, arch your back and then as you roll up you round your spine. So instead of going all the way down to the floor we use the same methodology of kind of going to 70 percent.

Teaching our nervous system that this is fine. And then we just stretch the definition of this is fine into this is also fine. And this wouldn't be fine in normal circumstances but this is not normal. This feels extra good which means that I'm going to be okay with it.

That's the internal dialogue of the nervous system. Now grab under your knees and lean the body weight of your upper body into your shins with your arms. So your arms are being supported by your shins and then you do the same thing we just did but only with the head. So inhale look up, exhale drop your head.

Inhale look up and exhale drop your head. And the reason why we're placing the hands like this is now it feels like a restriction. I feel like my arms are stopping me from going deeper which in a way is kind of annoying. And since it's annoying I'm starting to consider to move the hands further down because my hamstrings are stiff but they're more or less okay.

So is my lower back and my neck is definitely fine. So instead of forcing myself down I kind of want to go down deeper just to feel a different sensation. And if this is too much I obviously back up again to where I was comfortable but again we're not going to 100% immediately. We're going to 70 and then the goal is to trick ourselves into going into 90.

And the more you breathe the deeper you breathe and the slower you breathe and not the more you breathe but the less you breathe. You don't breathe rapidly or you know shallowly. You breathe deep and long and kind of the goal is to breathe less but with better efficiency. Fast breathing is inefficient, slow breathing is efficient.

If the floor is within your reach place your hands on the floor otherwise take a couple more breaths here. And then walk your hands to the right leg and do a low lunge. Drop the knee out to the side again like we did before. And then walk in a big circle towards your left foot, low lunge to the back of your mat and drop the left knee out.

Oh good morning. And then walking through straddle to low lunge, knee out. So now we go to 100% but only for a split second and then through straddle straight legs to the left, left knee out. You stop in a straddle in a really deep intense straddle, take a breath.

And then walk towards the right. This time back knee down, bend the back leg, catch the foot. If you can't catch the foot you're a really bad person. You should go to jail for being so inflexible.

Or different attitude, reach, work the shoulder, work the twist, look, pull, grab only the heel. If you can't grab the toes just hold on to the heel. If you have the pants grab the pants. If you have a belt use the belt.

But just do what you can because we will stay here for almost a minute. So find a nice place to grab, make sure that your left shoulder is okay. I like dropping my weight forward into the right leg, that's optional. But you're not supposed to feel this in one spot.

You want to master this technique, this position by evening out the sensation so it's spread out over the whole body. Five more deep breaths in a lizard pose with a foot grab. If you're still struggling to catch the back leg you're probably using your left hand which is absolutely preposterous. It's the right hand that's supposed to grab the left foot, not the left hand.

If you want more quads then pull the heel in towards the butt. If you're making a funny face stop and just breathe. Stop making the funny face but keep pulling your foot. And then release this, step back to a dog and just feel the different sensation between your two hips.

Your two hips are probably feeling very different right now. Luckily we will do the same thing on the second side which means that we will be equal in the end. Bad news is that we have to go through all this again but just changing our attitude will make it feel much better. Bend your left knee, open the hips, either keep your right knee bent or dig your right heel down into the mat.

Take five breaths in a three-legged dog. Let me just check the time. Couple of more breaths in the three-legged dog. Very good.

And then step the left foot forward between the legs for a low lunge. Now we did this already a little bit when we did the straddle series but again to repeat. Drop your left knee out without moving the foot and move the foot around so that you're not crushing your pinky toe side of the foot. You're trying to find a position where you're forcing the knee out to the side without using force.

So forcing it, it won't have an option but you know gently guiding it to the exit if you were in that kind of situation. It's like someone called the guards and they gently but firmly guide you towards the exit. There is only one path to take and you take it in your own time but that's where you're going. That's the right attitude right now.

The knee is going out but in its own time. We had a discussion yesterday about impatience and how I listened to Sarah's podcast with Emily from Canada, a black belt from Canada and how we accommodate for people's boredom and lack of attention span. And I absolutely agree with Emily that we should not cater for that. We should raise the bar and just expect more of people to pay more attention.

I don't care if you're bored right now. This is what we're supposed to be doing. I'm not going to change my teaching principles and methodology because you're bored and you're immature. Never.

I will not do it. I refuse to succumb to such blasphemy or whatever the right word is. If you're bored it's your issue not mine. So even if we did this for 40 seconds instead of 10 which you would have wanted, that's none of my business.

That's your issue to deal with. From here coming up so that you grab your left knee with both hands, pad your right knee if the mat is really thin and the floor is hard and then work in and out of the low lunge. And the reason that I'm seemingly being weak and supporting myself on the knees so that I can focus on other aspects of the movement because if I were keeping my arms overhead it would be more of a pulling together exercise. But now I'm holding my knee firm which kind of releases the work from some muscles and allows me to go both deeper, slower and do more reps.

If I make it harder for myself I will do fewer reps. That's the definition of harder. I can't do as many. So I will do more reps which allows me more time for my nervous system to adapt.

And also it's just different. It's not like the tough one is good and the supported one is bad. That's definitely a white belt level of thinking. So supporting myself and using props like a yoga block or a strap or a wall or something hanging from the ceiling.

Those are all different things. We can't really compare an apple like arms up to an orange where the arms are supported. That's not a justified way of thinking. Alright so from here going back into the hamstring stretch remember not 200 percent stop at 70 and then glide out to the pose.

You can go fast at first. That always comes natural. Fast first and then slower. 70 percent at first and then you stop at 70 and you have an open conversation with your nervous system asking does this feel okay?

And the nervous system if it doesn't respond then that's a yes. Silence means that you agree. Silence means agreement. If the nervous system is screaming then you go a few more reps.

But then you can go from 70 to 90 just tricking the nervous system. If this feels good then this is not much difference. If this also feels good, more intense but definitely good. Take another couple of breaths.

A couple means five. A couple means five and a moment means 25 seconds in yoga language. And from here crescent pose. Finding the balance.

Finding that perfect distance between the feet and the perfect bend of the front knee. I know that if the ball of my foot is carrying a lot of the weight then my toes are just there to support. If I have to grip the mat with my toes to me that means that I haven't found the most efficient position to stand in. Because when I fight someone in jiu jitsu if I'm comfortable and the guy is uncomfortable then it's just a matter of time in the same position before he will do something else or surrender that position.

So if he's doing some type of guard and I stand here perfectly still and stable and I can see his suffering then I am winning because I can stand here and just prepare and wait and when he goes into the predictable pattern which I'm expecting maybe he's switching to a berimbolo or a reverse de la hiva then I can time it from my comfortable position. I can time the attack because I'm expecting him to do exactly what he's doing. I can time it and suddenly I see much faster than I am because I'm already in a favorable position because I'm comfortable and then I'm just waiting for him to do what I expect him to do and then I do a really sick guard pass because I'm timing it perfectly because I'm comfortable. So that's the beauty of being meticulous with all your details because if you seem like you're really strong and comfortable that in its own will freak him out and do something that he shouldn't be doing.

Alright standing on the left knee, knees together, whoa, should stop drinking vodka before class, go to self, knees together, bend your right knee and then sliding your knee behind your other knee sitting down on your right chin maybe sit high like this, sit down on your heel or maybe sit down all the way to the ground and take a moment which means 25 seconds and if it feels like your foot is leaving the floor force the foot to stay where it is just adopt the upper body. We're not doing spinal stuff right now so there is no rule that says you always need a straight spine because we're working the hips you can move around and kind of feel whoop whoop whoop right there oh mama mia and then you use all the power from the left glute and the left hip to stand up and then we do it a couple of times which means five sit down, stretchy stretchy stretch and go in from this extreme range of motion position and trying to generate power from there and a whoop and again and of course the highest level of this would be doing it 25 times without a foot and then you do it again and again and of course the highest level of this would be doing it 25 times without affecting the breath that's what I'm working on in my head I'm too lazy to actually do it of course but in my fantasy I would be practicing doing this 25 times a day. One more and then stand up whoop grab the right knee, stack your body over your left ankle and don't force yourself into one direction great band by the way no I'm not sure if one direction is still a band but instead of going in one direction go the Justin Bieber way and stack yourself centered over the left ankle not going into any extreme perfect balance and when you can feel when you feel that you slow down your breath that's a sure sign that you're comfortable. Another moment, another fifth of a moment, another five seconds and let's step back into crescent pose boom and then straight into straddle hands overhead take a inhale and then on the exhale start sticking your butt out and start lowering down fingers in the ground if you can't get the fingers in the ground that means you have to move the feet wider everybody can move the feet wide enough to touch the ground unless you are in a straight hospital bed you will be able to move your feet far enough away from each other that you can touch the ground even if it looks like this it's still fine stay exactly where you are and start doing this neck trick inhale lift your face and exhale drop the face inhale lift the face and exhale drop the face and suddenly you feel that why am I holding so much with my hands and fingers maybe I can bend the knees a little bit and place my palms down that actually worked nice or maybe I should straighten the legs and move the toes out keep moving with the up and down thing we did with the head and suddenly when you have connection with the floor if you still don't have connection just walk forward a bit so that you have the palms far out in front of you and you're almost in a plank with the upper body from here start turning the hips from side to side hips sideways hips sideways nice and now bend one knee and bend the other knee so you go from side to side but the weight is still carried in your hands usually we do the kung fu stretching where we have all the weight in the feet this one is milder now we're going from side to side again working the opposite of our outer hips we work the inside but they always come together you can never have one set of our hips without having one set of inner thighs so when you stretch and activate the inner thighs it's easier to also stretch and activate the outer hips same goes for hamstrings quads lower back they come together in one package so if we work a little bit of all of it and it's easier to attack what you feel is our main problem which might be our hips walk the hands to the left foot now back knee down open the knee again do a few of these reps with the knee in knee out and then you walk the foot more towards the center do the same thing a couple of times and then you walk the foot towards the right hand now we're beginning to come down into pigeon pose maybe slide the foot back a little bit and go up and down over the left shin so now the whole shin is in the ground and you're moving up and out of the pose and back and down into the pose so you're going deeper and deeper and deeper and deeper right put the foot back down let's do the same thing on the other side walking back towards the right leg first start by opening your right knee to the right and then walk the foot towards the left walk the foot more towards the left if you feel acute pain in the outside of your foot that means one you're really stiff and two you should change the angle a bit so that you don't kill yourself place your right shin down and move up and out of the pose and back and into the pose so even if your foot is slipping you can kind of hunt your foot and just keep walking back until your foot sticks to the mat and there you can kind of attack the outer hips with the power of your weight so the weight is powered down into the hips so instead of pushing forward and down we're pushing our ass back and down so that the outer right thigh is outer hips and outer thigh is feeling the good stuff this is why we did 45 minutes 50 minutes of prep is that we can do this deep work here let's go to the first side again let's go really deep now so first the knee out to the side and then all the way down into pigeon pose even if you can't get your groin down to the ground that's really advanced really really lots of flexibility to get all the way down but now you you're safe to try and experiment you will not hurt yourself now because you did all that boring patience requiring work before so now you can feel like you maybe I want to experiment with holding on to my foot to placing the elbow on my foot and for a rock I'm a really stiff person this might be the first time in a really long time or ever that you have been able to do this the reason why you're never able to do it is because you never do 50 minutes of yoga just to be able to do this if you are flexible try getting your chest down to your heel maybe touch the nose to your toe and then stop and take five breaths take a couple of breaths and then don't walk back to the right leg just switch legs work yourself deeper on the right side into deep pigeon pose move up and back up and back up and back until you find the devil spot this is what I talked about in the beginning of the serious stuff this is serious but since we did some joyful not intense yoga we are going to do some yoga stretches for 50 minutes it's not that serious we just feel kind of like we are reaping the reward of our work it took us almost an hour for our nervous system to say fine fine fine I give up I will let you do what you do oh I forgot one thing we didn't do the foot grab on the other side so step the left foot forward reach the left arm back and grab the foot almost forgot about that one you saw how weird that felt to do the lizard foot grab on one side but not the other that's exactly what we do in jiu jitsu all the damn time we do our arm bar on the right side and we do the guard pass on the left side and we do the hip escape one way and do the mount escape the same side all the time that's why we're so banged up and broken because we don't take the time to do the leg stretch we just do the same side all the time that's why we're so banged up and broken because we don't take the time don't have the discipline to do both sides I simply forgot about it because I was not paying attention to everything but it felt so weird for those of you that caught the error so that's definitely something we can learn from yoga and take into our BJ to always do everything on the same time at least the defensive stuff at least all the things that we need to do when someone is smashing us the attacks are fine we can do attacks on one side and then compensate by doing an attack on the other side like a different kind of attack but we want symmetry at least in the defense and the escapes and if you are asymmetrical in Jitsu it can help by doing yoga regularly as well of course.

Letting go of the foot finding a seat find a comfortable seat cross your ankles find a nice seated position let's finish with a moment or two or three just sitting down not expecting anything. Keep your eyes open if you want to or close them and listen to the soundtrack of your life called your breath. Take a moment to deepen your breath. Open your eyes if they are not open.

If we care for our loved ones and want to cook them a meal we don't expect the meal to be done in 15 minutes. If we want to start from scratch and do all the work correctly and not stress and you know take our time to prepare all the clean all the vegetables and find all the stuff we need read the recipe and do everything we can expect it to take between one to three hours right we don't expect anything else unless you're a master chef that can you know churn out magic in under a time on a time schedule most of us are not known as like that and expect master chefs so we don't place that expectation into something like cooking and we cannot expect to do achieve the same kind of of the presentation like the finished product like a very nice meal for your family we cannot expect to do that with yoga either like we cannot expect to get this feeling that we have now after 60 minutes of you know taking our time being patient breathing you know in and out right and left a little break a little breath we cannot expect this to go any faster you can achieve some things faster but not like a total the total delivery takes time so if you feel like you're in a good place right now you will have to that's why why yoga for me today is the hardest sell because first you sign up and you pay me and then you have to do the work yourself this is bad really really bad business because I'm telling you pay me money so that I can tell you to work like no one almost nobody agrees with this setup you pay me so that I do the work for you right that's usually how we think in the in the open market society like you pay me I do it for you but now you have to pay me and then you have to do it yourself it takes a certain kind of maturity to realize that this is the case and it will never be otherwise nobody can can do this for you and if you feel really good right now it's because you did the effort it has nothing to do with the teacher being good or it's just you deciding that 60 minutes of my day will go into this so that I can you know have this sensation maybe it's a cessation of pain of sensation like the pain is gone and I feel amazing because this is my new baseline my new normal is much higher or maybe it is like I was really stressed out for something and now I've completely forgot about it or my knee was hurting now it's not or my hips were really stiff and now I feel like I can jazz a little bit and do jiu-jitsu if that's the outcome you want you will have to do the work most people don't most people don't put in the work and most people don't get to the place they want to be they prefer to take the simple route which is complaining I'm sick of complaints I hope I stopped complaining myself because everybody stopped listening to me a long time ago so please stop complaining please prioritize and put into the kind of work that you did today on a regular basis and I can on my life I can promise you that you will receive more or less the same result again and again and again and it kind of accumulates as well so that you stop doing those mistakes that you did today that makes it feel awkward and suddenly it becomes smoother and smoother and before you know it you just cha cha cha cha cha cha cha and in 60 minutes you have a great meal to deliver to your family and suddenly you know in 60 minutes you're like ba ba ba ba ba ready to jazz all right thank you guys for today see you in the next video or see you on the mat when the covid is step down a little bit stop streaming