Peak Pose Splits: Full Yoga Class for BJJ (63-Min)

We, maybe this shouldn't be mentioned but I wrote down antagonistic muscle groups because the hip flexors and hamstrings are doing opposite things. So one deeper layer of this class is that we learn how to make antagonistic muscles work together so that when one muscle is working the other one is not trying to stop it from doing its work. And worse, that was a sidetrack. So those splits look really cool.

And with that said, let's start on our back. You need maybe a sock today, definitely maybe a belt or a towel or you can just use towel. I tried to describe it to the galaxy and we're always okay to have towel. So start on your back.

Air stretch both legs up in the air. Place your feet together. Arms can be anywhere. And then open your feet so that your heels are touching but not your toes.

When we are not engaging our inner thighs, this is the action that will happen automatically. For example, if you lay your heels down or relax, your feet flop open silics. And this is the action from every pose today that we try to counter by squeezing our toes together. And it's easy when we have the feet next to each other but it's much, much harder when you balance in poses with the feet separate like we do these splits.

So lay down on the back and imagine for a second that your body is splitting too right down the center line. You have two halves of the body. And your job today will be putting in the effort to magnetize those two parts. So imagine that there is a glass wall for your whole body and you're trying to press both feet in towards the glass wall.

So keep this in mind as you lift the right leg and pretend like the glass wall is there and that you're pushing both feet in towards the glass wall. And then grab the belt of the towel, wrap around your foot, grabbing any way that feels comfortable and without letting your toes open up, push the toes in towards the midline. Take a few breaths even out through your nose. And start feeling your hamstrings or your calves.

Your whole, the whole backside of your legs should feel like they are awake. So we almost serve ourselves as if we would bend the left knee to alleviate some of the pressure. But today we're actually trying to incorporate the opposite of hip flex, which is the hip flexor. So when you stretch your left leg out straight, we can feel how this intensifies the stretch and makes things a little more complicated.

But those are the two things we are working with today. You're crushing the hoodie and we're also working the frontal lacquer ribs. And we're trying to exclude every other muscle group to be involved. Grab the belt in the right hand, both belts in the right hand and slowly let your right leg fall out to the side.

But the man in the midline is still there. Don't let your toes fall open. Just lean the right leg out over to the right. I was lucky today and there was a wall that stopped my leg.

But just go as deep as you want. Feel the inner thighs stretch. Without relaxing, be active in both legs. Don't relax and muscle in below the knee.

So keep your legs engaged while you do this. Take three more breaths. We're transferring this patch a bit more from the hamstring, it needs to be in your thighs. And then back to the center, finally being by the den.

Don't switch the legs, but switch the hands, the left handle belt. And then slowly open your leg over to the left for a spinal twist. As well as some more of an outer hamstring stretch. Now it's more the outside of the leg and the knee and calf.

Depending on where it's stiff. But it's still focused on the hamstrings, just different aspects of the hamstring. Breathe. Good stuff.

And then back to center. Hold for a moment. Release the belt, lay down flat, feet together. Engage your inner thighs.

So just feel how less of a tension there is in the white block. That same thing again. Belt around the left foot. And hyper-trolls and feet in towards the midline.

And push into the belt. Don't worry about if the knee is straight or bent. Bent is usually preferable, but don't think about the knees today. Think about other things than the knees.

If I don't say anything, then just assume that there is an end to the knee. So I never assume that the knee has to be straight. But worry more about the midline and the pushing. Hubbing in and pushing out.

The right leg can be pushing as well. So instead of having the right leg relaxed, hugging in towards the midline and press your heel away from your hips. And then grab belt in left hand and let the left foot fall off. Sideways.

Keep your feet engaged. One nice little check mark that tells you that your legs are awake is that you can spread the toes. If your toes are relaxed, then usually when the rest of the legs are a bit too relaxed, you can engage the toes, then your kyber helps you remember to activate the inner thighs. Unlock a breath.

And then back to center, back to midline. Switch cows. As low then, twist over towards the right. Pushing the foot into the belt and pushing your other leg away.

Nice. And back to center. Release the belt. Bend the left knee and pull it in.

And then do some bicycles where you split the legs really intensive, but with one deep breath. So really try to make maximum splits without involving the hamstrings. Just lifting the knees away from each other. Nice.

And then grab your hamstrings and start rocking your rollies up and down a couple of times. And then we'll up to all fours. We're from cats and paws, but a slight variation with the cats today, which is when we inhale and forward work, we bend the knees and hug the heels towards the butt. And when they exhale around their spine and lift the knees off of the floor, just a couple of centimeters.

Do that a few times. Inhale as you hug your heels in and look forward. Exhale around their spine, rigatrili as you lift the legs. On your own a few times.

One more. And then stepping your leg back to a plank and finding way back and forward, a couple of times until you find your first dog pose for today. And then we download, lift your heels and push the ball of your feet into the sword. Bend your knees and use your hands to push your toes down and the toes are pushing back so that they are not touching the ground.

And then the toes are pushing back so that the butt is lifted. And then drop one heel down, stretching the calf and hamstrings. And then with the inhale, lift really hard and super engage your feet and legs, and then exhale, drop one heel. Do this at least ten times for each side while I talk a little bit about what we're doing.

When you relax a muscle and stretch it, you only stretch the part of the muscle which is really weak. The biggest thing with your muscle again is stretch when you're doing relaxed stretching. There's nothing wrong in doing relaxed stretching, but when you are engaging your muscles, you are stretching everything, not just one spot. You're stretching the parts of your muscle chain that also needs attention, not just one place, but every place.

So instead of just swapping them in one knee and you're wiggling your hips from side to side, engage your muscles as if you're doing weight training, because that activates the nervous system in the correct way to get something out of it. Because we don't want to just increase our flexibility and range of motion. We want to be able to, for example, when we're in guard, someone will come around and smash pass us so that the shin touches our face, completely splitting our legs. We don't just want to stay there, we want to generate power from the limits of our range of motion.

And in order to do that, we have to stretch that leg. We can't stretch passively and then try to generate power from those positions. So push your legs strongly in all positions we do for the rest of the class. Just push really hard into the legs.

Walk your feet forward to your hands. Take a couple of breaths in a squat just to let the blood drain out of your brain. And then let's do some forward folds when we have the feet a bit further back. So if you can get your palms to the ground that's great, it's not.

And walk forward until your palms can touch the ground. If you're still not able, then stay and reflect this. Grab the right ankle with your right hand and then look forward, inhale. Exhale, bend your left knee and pull your whole body in towards your right leg.

And then both hands forward, inhale. Grab the left ankle, exhale, bend your right knee and pull in towards the straight leg. And then bend your knees, look forward. Exhale, straighten the leg while you turn yourself towards the leg.

And then find this flow. Inhale and exhale. Inhale briefly, pulling yourself in towards the straight leg and exhale. Do a few more.

One more. Nice. And then walking back to a plank pose, lowering the hips down like a sprawl for a double leg and then slowly rolling back to the floor. And then we're going to do a couple of more.

And then we're going to do a couple of more. Lowering the hips down like a sprawl for a double leg and then slowly rolling one hip down, looking towards the left, and then switching, looking over to the right. So your knees are, you're rolling over your knees, stretching your neck, the front of your hips, the side of your hips, just to counteract that forward folding we did with some super-diatonic back bending. And if you feel any kind of funkiness in the lower back while doing this, that's a red flag that you should be doing more of this.

This should not hurt. If this hurts, then you should definitely prioritize this and make it a new habit. Because we will find our staff in positions like this in jujitsu a lot, and we don't want to get injured from student stuff like this. All right, moving back to the dog.

We will take five breaths in each pose. Start by hugging your feet in towards the mid-eye. So feet together. And then lift the right leg without opening your toes.

Look at your toes. Your toes should point the exact same direction in three legs go as in dog. Push back into your left foot. Then lift the heel and push the foot down.

So hands and feet are pushing down. Right leg is lifting high. Don't open your hips. Keep pointing your toes down.

Take another breath in to the dog. And then walk your hands back to a standing split. You can stay in your fingercaps or catch the heel, the shin or the abdomen with one or two hands. But keep your back leg engaged and look back.

Make sure that your big toe is pointing straight up. Eternal rotation of the back leg. If you want to pull yourself in towards the leg here with your left hand, you can try that as well. It does not have to be straight.

Push down each of the left foot. Push out through right foot. Second on the breath. And then walk forward to a three-legged dog.

Heel to butt, knee to nose, foot between the hands. Don't put the back leg down. Take five breaths. Imagine that.

Look at your left foot. You should be able to see your whole left foot. And imagine that you're doing the foo splits right now. The only difference is that the right knee is bent at 90 degrees.

But keep lifting your back knee. Keep driving the heel backwards. And drive your right knee and shin forwards. So this should be really intense.

Even if you're not going for the maximum range of motion, you're still engaged and stretched while you're hubbing towards the Vibhna. Take another breath. And then back three-legged dog. Lift your arms up.

Keep your chest nice and tall. Arms half a little distance. Hug the knees in towards the Vibhna. And push your hips forward.

So squeeze your butt. And your butt and hamstrings are working together now to move the left thigh backwards, stretching the front of your hips. So we're not going down. We are squeezing and going forward.

And push back into the back foot. Almost like you wish to lift your back weight. If we had really stumpy legs, this would be our splits. But this is a modified version of the splits.

Now straighten the front leg. Flex the right foot. Place your hands on your chins or the floor. And now really try to squeeze the right heel and the left knee together.

Don't actually move the heel, but imagine that you're pulling them towards each other. So having them bending the right knee and you try to drag your right knee back should activate the hamstrings. And when you have really activated, you can try to lean forward with your face, trying to touch your chin to your right big toe. That won't happen, but that's the direction we're going.

We're not going around and looking at our crotch. We're trying to touch the chin to our big toe while we pull the heel back. Take another breath. And then then re-bending your right knee, standing up tall in a high high lunge, pressing both.

Only focusing on the back ball of the toe. Super strong and straight left now. Arms can be anywhere. But core is engaged, butt and hamstrings engaged.

Stretch the front of your hips and really push as if you're pushing a big truck in front of you. Use all the power from the back to head and push forward while they also lift your chest. Super strong back knee and back leg and back foot. And keep this engagement of the back leg when you're stretching your right leg straight and lean forward in a pyramid pose.

So hands can be on chin or ground or blocks, whatever you have available. But keep the engagement in the back foot. And if you can't reach the ground at all, maybe slide a bit deeper so that you're going 10% more into a full split. If you have any pain in the right ankle, you can keep the foot flexed or toes in the ground.

Your toes, but don't bend the back leg. Keep it super straight for now. And again, try to get your chin towards your right big toe. Take another breath.

And then grand the right foot back a bit. Come into standing splits. Toes are pointing down. And then bend your back knee.

Grab your left foot to the right hand on the outside of the leg. And try going for a foot grab here. Make sure you don't stand awkward there. Catch the top of the foot and really try to lift the leg and push down into the floor.

And you're standing with your right foot, but also you might need to find the push your foot down into the floor. So instead of thinking rise up, we can think push down. Push, push, push with the right leg. Take another breath.

And then release back to dog. Maybe roll forward and do a little vinyasa. I'll be back then in a little inhale and back then. And then back to dog.

Let's start. Taking our time, starting in dog with the seat together. Without moving the toes outward, just lift the heel, left leg back. Maybe stand on the right foot and take five breaths.

Internal rotation of the back leg. Push out through both feet. And now walk backwards to the right leg. Hold on to the floor, revision with the other two hands.

Maybe pull up and downwards and chin towards the toe. Keep your back like engaged, god damn it. Now is the time that you start fatiguing and think that you're not talented for this. Which might be true, but it doesn't matter.

You do it anyway. So decide to start and don't quit halfway, god damn it. Back to three legged dog. Roll the knee to your face, foot between the hands.

Look at your back foot. You should be able to see the whole foot and ankle. Bend the front leg. Keep the back leg super straight right now.

And push your left chin forward. Push your left knee forward and push your right into the back. Head legs are doing completely paradoxical things, creating length in the front of your hips. Engage your knee, the back knee.

And lower the hips a bit. And then back knee down, arms up. Hiding towards the midline and push both feet into the ground. Arbs can be anywhere.

Lift your chest. Don't drop your hips. Squeeze, push and then push your left knee forward instead of dropping your right. Push the left knee forward and keep holding on.

So if we had really weird 90 degrees knees that couldn't move, this would be our split. All the extras are there. Just the intensity is not cranked up that far yet. Another breath.

And then strain the left leg, hands on chin or floor. Hiding the left heel towards our right knee. Always dragging the foot backwards. Leading up and forward, trying to touch your throat to your big toe.

No rounding your spine. You can micro-bend the left knee so that you don't feel the stretch behind the knee. You try to feel the stretch in the middle of the muscle. So not the attachment or not the origin, but the center, the belly of the muscle, is what we're trying to stretch.

Take another breath. And then re-bend the left knee, stand up tall. Crescent pose where all the power is generated from the back of the foot. Super strong right leg, square hips.

Push your left knee forward. Bend your arms up. Maybe lift the toes on the left foot and push down into the bottom foot. Try to lift your whole spine higher and higher and higher.

And now straighten both legs. Lean forward, bend, don't bend forward. Lean forward, hold on to your chin or floor. Maybe split the legs a little bit.

And now feel the habi, hiding your thighs, and push both feet out. Down and out. So you're trying to push yourself longer. We're not going for the splits yet, but this is like 65% splits.

Maybe flex the left foot. Whatever you want to do, you can micro-bend the knees a bit, but keep pushing. Even though your knees might be bent, push really, really, really hard and hug it. Take another breath.

And then left foot in the ground. Right leg back, bend the right knee. Catch the foot, the left hand, and go for the foot grab, instep splits. Maybe drop your chin towards your left toe.

Nice. Another breath. And then release and step back to doggy. Let's do this full sequence, right side and left side, non-stop.

So not breathing side times in each ball, just going for it. So try to follow my breath as best as you can. Starting your dog, take a inhale and exhale. Lift your right leg out and inhale.

Walk your hands back on the exhale. Grab your chin, inhale, half lift. And exhale, fold over your left leg. Back to three-legged dog.

Inhale when you get there. Knee to nose, exhale, foot to the ground. Back knee down, arms up, inhale. Exhale, half splits, lean over and try to touch your chin towards your big toe.

Crescent pose, lift high, inhale. Both legs straight, exhale, pyramid pose. Inhale, standing splits. Don't grab the back leg now, hands in the ground, lean into your arms.

Without, without, without beckoning your knees, switch the legs in the air and landing Stanley splits on the left leg. And let's do that a few times. Switching the legs, don't focus on the hand stance. Focus on the cushion and the hugging of your legs.

Cushion hug, cushion hug, and just cushion hug one, you're upside down in there. Don't bend your goddamn knees. Good job. Let's go through a vinyasa.

Climb pose, inhale, lower down, exhale, half lift, inhale. Exhale down, pushing back to dog. Let's start over, keep the feet together. Exhale, step inhale, and exhale.

Lift the left leg, hugging towards the center, inhale. Exhale, walk back into a standing splits. Half lift, inhale. Exhale, pull the forehead down towards the big toe.

Three-legged dog, inhale. Knee rolls, exhale. Backing down, arms up, inhale. Half splits, exhale.

Crescent pose, inhale. Pyramid pose, straight legs, exhale. Forward standing split, inhale. Hands down, five switch legs, hand stance.

Push and hug your legs. Three more. On the last one, vinyasa. Half lift, or just lift, and back to dog.

Let's kick a foregrip, one more round. Each side, inhale back, right leg back. Exhale, walk back. Half lift, inhale.

Exhale, pull. Three-legged dog, inhale. Knee to nose, exhale. Back knee down, arms up, inhale.

Exhale, half splits. Crescent pose, inhale. Exhale, pyramid pose. Standing splits, take a breath.

And you work up on switch legs. Push, feet away, and hug towards the middle. Vinyasa. Final round, download wrist-width-width, inhale.

Walk back, or just exhale. Half lift, inhale. Forward fold, exhale. Three-legged dog, inhale.

Knee to nose, exhale. Arms up, back knee down, inhale. Exhale, half splits. Crescent pose, inhale.

Pyri pose, exhale. Standing splits, inhale. One, two, three, switch legs. Vinyasa up.

Let's meet back on our knees, feet together, wide knees. Hands behind you, tuck your tailbone and butt under so that your butt is trying to get under your, over your hips. And then lower down the sparse knee to get a nice stretch, not for the lower back, but for the front of your hips. So again, just repeating why we're doing what we're doing.

We're trying to very dynamically and actively engage in the front and the back of our hips, and having learned how to work together. It's not easy. I bet you hated part of that sequence, but as a totality it's a very good thing. Even if partially it is impossible for you, just doing the whole thing as a thing is a hundred times better than just stretching the areas you think are the problems.

Because some of your problems are compensation problems, they might not be the real issue. The only way to know for sure what the problem is, is trying to address everything at once like we're doing this. But it takes a ton of swallowing your pride and just rolling with the punches, so to speak. But it's harder because our hardest enemy is ourselves.

We're not sparring in SL and I can blend and be better. We're finding ourselves here and that's a really tough battle. So good on you for a lot of pretty heads. We're halfway through.

Okay, let's take another breath. And then come up to forward to a forward fold. Wide knees or hip width. Bend your knees, grab your big toes with two fingers each.

Four different things. A. Knees bent. Bend your knees.

I repeat, bend the knees. B. Pull forward. Pull with your biceps, but pull your head forward.

So you're not rounding trying to fold in on yourself. You're using the toes to pull yourself. Pull yourself down, but you're resisting and going forward. C.

The weight should also be forward. Because if we lock the knees and lean back into our heels, we are avoiding our biggest problem areas in hamstrings. So pull forward and lean forward. Lastly, think the butt upwards.

You're trying to lift your sacrum and butt up. Keep your knees bent, uplift your butt. So those two are mutually exclusive, but you are trying to achieve both things. Kick knees bent, lift your butt.

Go forward, lean forward. And then finally, chin to big toes. Chin to big toes. Chin to big toes.

Let's do this by time. Inhale forward. Exhale, chin to big toes. Four more.

Inhale. Lean forward. Exhale. Inhale, lift your butt.

Exhale, pull down. Keep your knees bent. Inhale, pull forward. Exhale, lean forward.

And now just stay down. Five, four, three, two, one. Release and roll all the way up to stack. All the way up to stack.

Take a couple of breaths. Stepping your feet together. Again, cut your body in half down the center line. And imagine that these two bodies are trying to reunite, magnetizing your both centers and pushing them in and proving themselves in towards each other.

So push the feet down and hug it. Push them hard. Push them hard. Stretch your right arm forward and resist the tension to open your toes, cybers now.

Just lift the right leg. And if you see that there is no way I can grab my toes here, grab the hand and the knee with one or two hands. Grab the deep hands. And if the knee is there, if the foot is there, you can grab the big toes.

You can also bend the right knee like I said a hundred times. But hold your left arm out for barrels or catch onto the ceiling or a wall, whatever you have standing there for barrels. Now push the standing leg straight and try to push the other leg straight. No matter what you grab, try to push both legs straight.

Take another breath. And now either lift the leg higher or lean over your leg. One more breath. And then hands to hips.

Hold your leg here for five. Four. Three. Both of these straight.

One. Right leg out behind you. Resist the temptation to open your toes sideways. Keep pointing the toes down.

The arms can be out of your sides for winds, for balance. Bend the left knee a bit. Straighten the right leg a lot. Take another two breaths here.

Leaning forward into your toes, engaging left hamstrings. Bend your left knee, stepping back to a low lunge. Right knee down, we run. Hands can be on the left knee or on top.

Hug your right heel in towards the butt, like one of the first exercises we did. Hug the heel in towards your butt and drop your hip stop. Hugging the heel lifts, bending the left knee drops the hip stop. Two mutually exclusive actions working against each other in harmony.

Back foot down, half splits. Repeat the opposite action now. Instead of dragging the heel back, lift the left foot. Five.

Four. Three. Two. One.

Foot down. Back to your last pose. Bend the knee. Lift the arms.

So same hobby, low lunge. Heeling towards the butt. Take another breath. From here, standing left leg again, arms out, side raise for balance.

Or maybe a casual Hicks or Utilize the Finger Behind the Back. Whatever you want to do with the arms, but keep turning your back toes down and lift your whole leg. Don't open the hips. Roll your hips square.

Stand up. Perhaps the late for another couple of breaths. And then back to standing. Oh my shoofa.

We are not preparing for the splits. We are doing the splits. We're not just going to the absolute 100 percent. We understand we did 90, 80, 95 percent Sangofé, but these are all splits.

Let's do the five breaths in each pose for the second round. Hugging towards the midline. Push the floor away. Left foot out in front of you.

Catch the big throw with the knee back. Find your balance. Hold wherever you can hold. And breathing allowed three times.

Resist the temptation to grunt or mope or hit all through your mouth. Keep it together in bannits. And then pull over. Pull your leg up and pull your upper body over your breath.

Play. Three, two, one. Let all the four hands to hips or arms up, whatever you want. Straighten both knees.

Lift three, two, one. And let your left leg fly out behind. So we just engage the hip flexors a lot. Now engage the hamstrings a lot and lift the leg so high that you feel your hip flexors say ah.

So work your right hamstring really hard by leaning forward and work your left hamstring hard by lifting the foot up. Hamstrings are working like crazy. Left hip flexor is having a lifestyle. Stepping back to a low lunge.

Back knee down. Hug knee towards the center line, but move your right knee forward. Pull the left heel in towards the butt. Hugging and dropping and pulling your heel in.

Cramps means to lick in water, to live with magnesium and probably to live with other stuff as well. But if you know the cramps, take a break and then come back and continue. Don't come up with those cramps. Back foot down, right leg straight, hands in the ground.

Lift the right foot. Five, four, three, two, one. And then back to the low lunge with a heel curve, with a hamstring curve. Three, two, one.

And then forward to the fly end. Stand with the right leg. Three. Keep turning the toes down.

Rotate the back leg inwards. Two, one. And then stepping up tall, find the malice. Catch the hip hands or the back of the knee or the foot.

Three, two, one. And feet down. Shake it out. We're doing this right side and left side again without holding for central breaths.

Just trying to flow with the breath. All right? Take a deep inhale and exhale. Right arm out, right foot up.

Take a inhale here. And then on the exhale, you lean over your chin. Release the foot. Inhale.

And then exhale, Warrior III, balance the left foot. Step back, drop the obama, skin high. And exhale, drop down, hug the heel in. And then inhale, back foot down.

Exhale, hands down, lift left foot. And then inhale, throw the back feet, low lunge. Exhale, Warrior III. Right foot up, inhale.

And then exhale, feet down. Ta-da. Starting over. Left arm forward, left foot up, inhale.

Exhale, lean over the left cheek. Inhale, release the foot. Exhale, Warrior III. Hajjandush, Hajjandush, Hajjandush.

Low lunge, inhale. Exhale, drop down, curl the back heel. Straighten your front leg, inhale. Exhale, hands down, lift the foot.

Back to low lunge, inhale. Exhale, Warrior III. Back of the inhale, left foot forward. Exhale, feet up.

We'll go for two more rounds. Right foot, inhale. Exhale, lean over the cheek. Inhale, release the foot.

Exhale, Warrior III. Low lunge, inhale. Exhale, drop down, curl. Inhale, straighten the leg.

Exhale, lift the foot. Inhale, Curl your lunge. Exhale, Warrior III. Grab the toe, inhale.

And exhale, feet together. Final round. Left foot, inhale. Exhale, lean forward.

Let go, inhale. Balance, Warrior III, exhale. Curl your lunge. Low lunge, inhale.

Exhale, drop down, curl the leg. Inhale, up. Lift up, right is there. Exhale, hands down, lift the leg.

Curl your lunge, inhale. Exhale, Warrior III. Capsule foot, inhale. And exhale, stand.

Take our real breaths. So we have been working, we are, we are, we are forwards and backwards, hugging, pushing, dropping, lifting. All of this has been splits, splits, splits, splits, but with balance, with purpose and intention. Let's try four different ways to do the full splits.

So this is not a check to see how good of a person you are. This is to, it's the clematis, the crescendo of the class. Final wall. Right leg around, left foot in the wall.

And then I'll do that, I just did that, it's there. Walk your left foot as high as you can. When you feel like you're more or less set, it might be a good idea to have another wall to balance your hands towards. But you can walk your standing foot backwards a bit too.

Then take a breath, then walk your legs a bit tighter, then walk your back heel even further down. Now push the ball of the big toe, ball of the, let's say, the ground, and then come up on your right ball of the toe as well. We like to just push the feet away from each other. Don't worry about dropping your hips, worry about lifting and pushing away.

Lift your chest, push away. So we are not trying to drop into the post, we're trying to lift ourselves on the post, but then gradually taking the feet away so that it's harder and harder to lift. But the focus is on the lift, knocking meaning forward. So we're going to do a lift and push, push, push.

Switching sides. Right foot in the wall, left foot slides back, right foot lifts, left foot slides back. Take your time, I'm restricted by the form that you are, so you can select your time to feel like, okay, this is about as high as I can go. Come up on the ball of the toe, then push the other toe like you're trying to push a whole wall, don't keep the whole wall, but try to push the whole wall.

Then lift and push, lift and push, lift and push, and don't crawl in, lift higher and take away some of your base, make it harder for yourself to lift. Then finish, shake it out, feeling exhausted. Don't focus on the handstand in the next one, focus on using the wall to do the exact same thing, but upside down. So seven splits with the ball of the foot to be ground, and then the other ball of the foot to be ground.

So this is option one is just to try to push your feet away from each other, just let it in. If you want to take this upside down for a harder variation, then lift the left foot and try to go really far over, then keep yourself in this place, three times on one leg. Then man the ball of the foot, try to lift up, don't leave over your left leg, try to push both legs away from each other. Then stand up, take a break.

And let's try the second side. So stand these splits from the left foot back, push both footballs, ball of the foot, feet, footballs for a better ring. Lift out of the pose and gradually climb higher, hug towards the midline, hug towards the other midline, and push away. Hug and push, hug and push, we talked about this for 45-50 minutes now, hug and push, hug and push, hug and push.

This is why you need it, because if you don't hug and push, you will tear something. This is the sensation we will have when people smash pass us with the all rounder and put all their weight in your hamstrings, and we want to be able to generate power from that maximum range of motion. Try to handstand real, all the way up and all the way down, try to hug towards the midline and push through the ball of the foot. And then drop down, take a break, fire your sock.

Place the sock in front of your hands, come to dog pose, stretch the right leg out behind you, push and hug, push and hug. Step your right heel towards the sock, and then I like coming up on my knuckles for this one. Push, lift, hug, slide forward and look forward. We are not dropping and bending our elbows, we are going up on the inhale, forward and exhale.

Back on the inhale, forward and exhale. If we were really strong in our hamstrings and hip flexor, we would be able to do this without the hands and the ground, which is almost impossible, some circus people can do it. But that is what we are aiming for, to be able to stop it and suck it back in. No matter how much pressure someone puts on us, we are able to pull it back in using all our muscles, available muscles, to do this.

We are not opening our hips, dropping down, being raised and just stretching one part. We are trying to work the whole check. Then take a break, say, take a breath, and let's do the second side. Three then bow, left leg out, inhale, exhale, step towards the sock, back leg straight, don't place the back knee down, push with the back foot, hugging towards the nib line.

Without that hugging, we would just flop open and seek for a breath butt. Forward, backwards, forward, backwards. This is the full splits. Your balls or your genitals will never touch the ground, most likely, because you are doing such a good job of hugging towards the center line.

We don't have to be able to get our crotch to the ground. We have to learn how to be integrated and work very strongly in extreme positions. Take a break, release your arms. It's not supposed to be that fun or exciting, but it can still be extremely useful.

It's like the sala. It's not particularly interesting, but it can be heard in the public. If you felt like this is a bit sketchy in my hamstrings, or for a random reason, there is a cheating way to do this. I'll start from the left side just so you can see better.

Three legs down, left leg out, stepping to lizard pose with the heel on the sock, back knee down. Then, just like lizard pose, we try to ease into it, and then kick the left foot out to the side, and then try to mop the floor with the left foot. Instead of going forwards and backwards, which can be really intense for a hamstring, we go completely sideways, then we try to mop the floor, and go as far forward as we can. Because when we go straight out to the side, it's no hamstrings and all inner thigh, and every angle we change moves it more and more into the hamstring direction.

Here you can choose how far you want to take it in terms of hamstrings. It's also okay to bend the knee here and work everything but the weak part of the hamstrings. With a knee bend, people will take some of the pressure out of your hamstring and cheat in splits. A lot of people will be able to do this here, or at least this, even if they can't even get their foot between the arms.

All right, staying on site. Three-legged adult lizard. And from lizards, kick sideways and mop the floor. Straight leg or bent knee.

How do you push? How do you push but a little lazier? So, not as intense as we're used to. Let's take a break.

And just look at how we can take this to the most extreme case. For those few of you that will or are most doing this right now, this is your main goal, your ultimate goal. To be able to, without placing your foot in the ground, going into the split without touching, and then we'll see, my dog is a bit chigger than my left knee, so I'll stand next to the wall. Go into the split and lift your arms.

So this will never happen if you don't know how to push and hug. The ultimate expression of your push and hug will be sticking the legs away from each other and lifting up, taking my dog's support from the arms. Oh, that was intense, but my hamstrings are fine. And now, second side.

Roll the left foot through. Let's see if I can do this without the support of the wall, maybe. Yes. I feel this side that it's hard for me to push with the back leg, and by not pushing with the back leg, I feel there is too much tension in the hamstrings for me to do it properly.

But that should be your end goal if you have the proportions that will allow you to ever do a full split. That came a year ago. It shouldn't be a rule, it came a year ago. And for everyone else, what we just did is extremely helpful for our lower back pain, because now if you feel your hips, we feel like we're sparring with ourselves without tapping.

So, you know, we pushed it really far. We sparred for 50-55 minutes without any injuries, which is, you know, a huge, huge, huge obstacle. Lay down on your back, take a breath. And then hip is stable to the right, knees to the left, spiral twist.

Just lay down on the outside of the rib and drop into twist. The pushing and the hugging that we did today isn't really about the big muscle groups. When we go to the gym, we usually focus on the big muscles like the quads and glutes and spinal muscles. But the pushing and hugging is trying to incorporate all the support that we have.

All the small ones that you don't know the name of to help the big muscles do their job correctly. It takes a lot longer because we are not used to using that. We have all used our big muscles, but the big muscles doesn't really help us keep a good posture, improve our quality of work. It's the supporting muscles that makes things better and look better and perform better.

So if you want to use your big muscles, we need the help from the support muscles. And that's why we focus so much on pushing and hugging today. Switching sides. Nice, nice, nice.

And it takes a tremendous amount of discipline just to not give up and surrender and tap out and quit and excuse ourselves and blame whatever it is that's a little of the big muscles. And that's why we focus so much on pushing and hugging today. Switching sides. Nice, nice, nice.

Spinal twist. Second side. And that's why we focus so much on pushing and hugging today. And that's why we focus so much on pushing and hugging today.

And that's why we focus so much on pushing and hugging today. And that's why we focus so much on hugging today. And that's why we focus so much on hugging today. And that's why we focus so much on hugging today.

And that's why we focus so much on hugging today. And that's why we focus so much on hugging today. And that's why we focus so much on hugging today. And that's why we focus so much on hugging today.

And that's why we focus so much on hugging today. And that's why we focus so much on hugging today. And that's why we focus so much on hugging today. And that's why we focus so much on hugging today.

It's the best. This is called tough luck. So this is the kind of luck we give our bodies. Jiu jitsu is, you know, even luck.

We murder our own body by going to Jiu jitsu because we love it. But it's like an abusive relationship. We love the person which is Jiu jitsu but it repeats it back. But Jiu jitsu is like tough luck.

It's a firm path. Firm but fat. Back to Sender. Open the door, grab the seats.

Just take a moment to let everything we did today sink in. Excuse me for talking so much but the concepts are too important to keep quiet about. This is what we should be with. And very bit of you to actually view and prioritize Greta.

Feet together, hugging towards midline. And then flop open, relax the midline. Don't push, don't hug. Just stay still and be.

Thank you. Inhale. Exhale. Wiggle your fingers and toes and start waking up your wrists and ankles.

Give yourself 100 sweeps. And roll up to seated to finish the class. In an alternative universe we would be able to work our whole body this well in one workout. But that workout would take 8 hours if we wanted to focus on the shoulders, the core, the spine and every aspect of our broken Jiu Jitsu bodies.

It would take too long. So we have to exclude some things and work specifically. Just like we're not doing every technique in every Jiu Jitsu class, we need to narrow it down and understand concept by concept. And today I know and I can tell by the people doing the class that you understand the relationship between the hip flexors and the hamstrings a lot better now and the importance of incorporating the supporting musculature by pushing and hugging in.

And this will help you so much whenever someone is trying to overhug or slash pressure. Next time you won't just be floppy here, you're going to push and hug and then be able to spin around and do your crazy fumbop thing that you saw on YouTube. All that comes from being able to integrate your whole body. I've started with some of the best legends of the sport, both in past and future.

And what's so amazing when I spar with them is that they feel like they're one solid piece of metal. Whenever they don't want me to do anything, there is absolutely nothing I can do because their whole body is firming up and being exactly where it needs to be. So perfect technique coupled with really really good integration. And that is what we're trying to build with these flows.

Thank you guys for doing this class. See you in the next one. you