Spine Series Flow: 8-Min Plank-to-Lizard Mobility for Grapplers (Part 5)

Sit up and bend your right knee, but put your right foot underneath your right knee. Use your right hand to touch your left foot or as close as it gets. Now when you inhale push into the left arm and lift your hips. So use the legs to lift the hips, use the arm to lift the chest.

Now come back try to touch your foot again. Reach for the foot, inhale or exhale actually. And then inhale you push into the floor and lift up. So with the breath if you're confused with the breath, it's always nice to use the inhale to reach and lengthen and create space and the exhale is usually when we fold in or down.

And we do this lift three times. So after the third toe tap, third flip dog and you come back into a seat you want to come down onto your belly. And then we repeat the same but we start with the left foot this time. So left foot to the outside of the right hand and this time they know where they're going.

So you just go back through center. Right foot to the outside of the left. Beautiful, maybe a compliment. And then this on the third time same thing.

Keep the right hand to the floor. Use the right hand to push you up. Make sure you have the left foot underneath your left knee. See if you can touch your right foot with your left hand.

If you can't just go as far or as close as you get. Now as you inhale push into your right arm and your legs to lift the hips, lift the chest. Exhale, exhale. See if you can come back down and maybe touch your foot.

Inhale. So I see Sebastian is moving his arm. That is fine, but it can be really confusing for people. So maybe in the beginning it's nice to just cue to keep the arm.

Don't worry too much about folding too deep in the leg. But if you see someone it's like if they have the arm way back and they do not have Sebastian proportions or flexibility you can say you can go walk up to that one person or two people and say you can move this arm a little bit. It's okay. You can move it to just come closer to the leg and then just make sure you have the hand underneath your shoulder when you push up so then they don't get the hands.

And So the shoulder is past the wrist because that's not comfortable. So I would just cue to have the arm in place. But if you see people are struggling just go up to them saying you can move the hand but just make sure to put it back when you push up. And you can compliment and say since you're really since you're really flexible you can use my special little cheat.

Yeah, I'll give you a special trick. Don't tell anyone tell anyone. Not be like oh you're really unflexible. So you should really move that arm because it's not so motivating.

If you're Sebastian that's how you teach but I don't know he get away with it. So Okay, so it's three times lifting. After the third one you just come back down and this time come all the way onto your belly. And we're moving into locusts.

So draw the hands. So we've done this in level one draw the hands back shoulder blades together. Maybe clasp the hands together if it's possible. If it's not possible, just keep drawing the shoulder blades together.

You can choose to push the feet into the floor to lift your chest or you can also engage the legs. Lift the legs off the floor. Maybe three breaths here. Just try to widen the breath.

And then exhale come back down. Push back. Down dog. And that's the whole section.

Anything you want to add on this one? No, it's really nice because we all know sometimes when you spar your body get twisted in all kind of directions. Sometimes you have to pose on your arm and I think this is really nice to prepare for those kind of twists and turns that sparring can take. And again a little bit inside behind the curtains.

When we design a section of this of this warm-up every section is a great drill on its own. So the combination of the things we did in this section is basically touching every part of the body. So every time you come back to down dog after a section people got a new, you know burst of like I feel my whole body as one. And the next section they're like, oh I feel my whole body as one again, but different ways.

And this is the reason why you are doing prefabricated flows because these flows have there has been a lot of work and experience going into these flows and that's why they fit so well together. I'm not just patting each other on the back here. I think it's enough bragging. But there is purpose behind combining them in this way so that in every five minute chunk of the class feels for the people doing the class like I feel everything.

I feel everything because people are really used to just ignoring one part and just doing another part. So this is really trying to integrate people.