Sebastian Brosche · 5 min · 842 words
Previously titled: Section 8
We have come to the last part of the class where first we will take all this heat and movement and action that we did in the last part into a still position where you feel the intensity without any movement. This is how you do it. Ask people to sit down on their knees and start with the most important cue which is hips up and forward. If you don't do this cue, this is what people will do.
They will stick their butt back and when they try to tuck their toes and reach for the heel they won't be able to reach the heel or they will look really crunched up. So we actually have to take a detour and make it harder for ourselves in order to do the pose correctly and this is how you do it. You tuck the hips under push the hips forward, far forward and lift your chest. So you're creating an active strong big posture back bend and then when you see that people did this correctly hips forward chest up back engaged right arm up circle it back and reach your right heel.
You don't say grab your right heel because that implies kind of your hair and it's really hard to get into a nice position from like a crunched up position. So you ask people to go forward up and then circle and reach back to grab the heel. From here everything looks fine and symmetrical. Left arm goes up breathe don't keep people here for too long instead switch sides left arm back to center left arm circles up and back reaching the left heel same thing second side and then when you do the second side you remember what looked like shit in the room on the first side and now you correct it.
You don't correct it immediately you correct it on the next side. So I saw that all the necks in the room were crunched up now I say try to keep the head in a neutral and relaxed position. One more round right hand reach back to center one more round right hand reaches the heel left arm up pushing the hips forward you can never say that too many times chest up breathe last round back to center circle left hand grab the heel right arm up take a moment let's meet back in center flatten out the feet and sit down on your heels. So we just took all that heat and action we had in the burpee we put it into a static intense back bend which make made a hard pound and raise which creates a acute presence in the body.
Now we try to wrap this up by asking people to sit down on their knees close their eyes relax their shoulders and breathe This is a very important part of the class because what you're doing is you're helping people go from whatever they're doing in their life doing something they never did before you need to give them a half a moment of peace and tranquility before we start the jiu-jitsu class. So this kind of closing moment of meditation even if it's just five six seven seconds is still super important. When they open their eyes you say open your eyes and you don't say oh we finished the class and the professor can move on from here you take another opportunity to encourage people that they just did something really good really smart this I don't want you to piss on normal jiu-jitsu warm-ups but in a way I want you to do that because this is I want people in your class to get away with the feeling that they should look at each other and go like Why aren't we doing this all the time? This is what we should be doing.
I feel great for the first time in so you help people by saying that What we just did is a little bit of everything to create our to make our body and mind prepare to leave the day behind us prepare For to have some fun with jiu-jitsu without getting injured very good job guys Let's roll or whatever That's that's what you want people to get away with like a easy uplifted spirit to feel because most people just remember the finish of the class so make sure the finish is Well wrapped up and summarized positive energy and let's move on and they're all of course. It's really smart also to say We're gonna do this again Next monday or tomorrow or after the class or whatever you you want to make sure that people get Into the idea that this is a recurring thing we should be doing this It's not enough to do it once we have to do this all the time if we want progress Good job guys. Let's do the whole class again. Stina will take me through the class Let's go
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