Sebastian Brosche · 6 min · 665 words
Previously titled: Video 13 Spinal Twist I don't have time for yoga
Alright, this is a really nice rinse out for the spine. Start on your back, knees above the hips, push the lower back to the ground, and hands can be on your belly, they can be on the ground for support, but move the knees side to side for windshield wipers. So this is beginning at twist, activating through the core, and warming up the muscles before we move into our twist. This is also really important because when you're doing jiu-jitsu, if someone throws your legs to the side to pass the guard, you can re-guard even faster.
So I have more videos which are more geared towards this, but this is spinal twist. So here we go, back to center, find your way to a sit cross-legged. Now find a way to sit really tall, right hand on the left knee, your left hand is a post to make the spine long, inhale to lift and make the spine tall, exhale, look over your shoulder. Inhale, tall spine, exhale over the shoulder.
Think of your spine as a pearl necklace, easier to twist it when it's long. So inhale up, exhale over, reset. Back to center, rinse that out, wiggle a little bit. Other side, so left hand on the knee, right hand is posted behind you, lift, inhale to lift, exhale, look over the right side, inhale left, exhale over, inhale left, exhale over.
Okay, so wiggle, release, onto your hands and knees, and the right foot forward for your low lunge. Now from the low lunge, arms up, make the spine long, palms together, turn to the right side, keeping that torso really high, then lower the elbow onto the knee. Now from here, make the spine long, from the knee all the way to the, or tailbone, from the tailbone, all the way to the top of the head, and either keep that back knee down or go ahead and lift it. And what we're doing is really important for spinal health, to move the spine through its ranges of motion.
Don't use it, you'll lose it. Over the back knee, reset the torso up, come to center, onto your hands and knees, other side, so left foot forward, low lunge, bring the arms up, make the spine tall, palms together, look towards the left elbow on the knee, from here, make the spine long, from the tailbone all the way to the top of the head, and either stay here with the knee down or tuck the toes to lift the right knee. And it's not that one is better than the other, it's just that we're different, they're different and some days the knee down will be good, other days the knee up will be good. Lower the back knee, all the way up, reset to center, on your hands and knees, from here, onto the elbows for Sphinx.
And if Sphinx is too intense, then just walk the elbows forward, and if it's really intense, just all the way out. For me, elbows under the shoulders is good, or if you'd like a bit more, you can post the hands to lift the elbows for your seal. It really depends on back and back flexibility. For me, Sphinx is good.
Been fixing years and years and years and years of Jiu Jitsu and Muay Thai and MMA on my back, so that's what yoga does. I'm getting there, but you really got to listen to your body, especially with spine stuff. And release. Turtle.
So when the turtle allows the knees to be really wide, hands can be stretched forward, forehead to the mat. Couple breaths. Inhale to notice the tension throughout the back. Exhale, release.
And if this is nice, you can stay here. You can move through a few more Sphinx to turtles if you'd like. Or if you have five minutes, then that's what we got. Okay, great work.
We'll see you next class.
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