Stiff Hips & Groin? 14-Min Wall Pyramid & Hip Mobility for BJJ

So let your head hang and take five breaths here. So the wall is your support now. Maybe you're stretching your shoulders here as well and if you're pinching your neck you can move your hands wider but we're focusing on our hamstrings and the back of our hips. One more breath.

Stand up, shake it out and let's switch sides. So right foot forward, left foot back, hands in the wall and push your hips back so you can feel the stretch on the outside of your hip, your thigh and your waistband. Left foot has to be 45 degrees pointing angled forward and use your right leg and your arms to push your hips back as far as you can go. Stay here and breathe for five breaths.

And now lean forward more and let your upper body sink down, straighten your front leg and stretch the back of your knee, the back of your hamstrings and the back of your hips. But if you feel an intense sensation close to the butt you're stretching too much in the hamstring attachment. So try to bend your knee a little bit and try to feel the stretch in the middle of the muscle instead that's better. But use the wall to resist from falling too far down and if you're a bit technical you can get the sensation of doing both these poses at the same time.

So you're both feeling it on the outside of the back leg and a little bit in the front leg. So you're not bending your back knee when you're doing this. You keep both legs straight and try to get a little bit of both at the same time. Four more breaths.

And stand up and shake it out. Alright, we're gonna do a modified version of the kung fu stretching. Kung fu stretching is an epic exercise and we're gonna do a modified version of it. So you start by standing on all fours, hands flat down, feet flat down and then walk your feet out to wider than your arms.

So maybe three to four feet between your legs. Alright, lean the body weight into your arms, angle the right foot out to the side and bend the right knee. So much so that you can feel it in the groin and in the right, both in the left groin and the right hip. So when you bend your right knee you should feel both on the inside and the outside and on the left leg you should feel it in the groin.

So inhale center, stretch your legs. Exhale, turn the toe out, bend your left knee and stretch the right leg. Keep going from side to side. Inhale center, exhale angle and lower down.

Inhale center, all the body weight into your arms like a handstand. Exhale body weight back into the left foot. Inhale center, exhale right. Find the breath and let the breath dedicate the rhythm.

Keep going. Persistence and patience are the virtues that will make you flexible. With the worst possible starting point. Being a rock is not easy and most rocks never take the time or don't have enough belief in themselves to actually become really flexible one day.

So you have to be one of the few that stands out from the crowd by really trusting that if you do this consistently and if you don't put a ridiculous goal like two weeks or two months but maybe more realistically two years then you're gonna see miracles happen. Keep going from side to side. Distracting yourself from the mission of becoming more flexible and just focus on the mission of breathing. Keep going from side to side.

Nice and sit down on your knees. Feet flat. If this hurts your knees for some reason just skip this pose and keep doing the two other poses we did. If you can sit like this in hero pose and place your fingers behind you perfect then you can try to lean over to the side and step the right foot in the ground and this is a bit technical because you need to squeeze your butt and keep your butt on top of your heel so you can't let the heel flop out to the side you have to keep your butt on top of your heel.

So this is a half hero pose where we stretch the front of our thighs all the way from the knee through the quadriceps up into our hip flexor so you need to squeeze your butt and engage your core and try to drop your chin to chest and keep the balance in center. It's not an easy pose it's a bit tricky but I think it has tremendous value to do this pose. Don't bite your teeth relax your face. Two more breaths.

And switch sides. Shake your leg out a little bit. Switching sides so if it's hard to do the switch you can start with your left foot in the ground already and then slowly lean back to one side and then the other but it is important to keep the heel pointing upwards and again if this is painful for your knee don't do it. There are so many other things you can do like the one we did yesterday the standing lunge the crescent pose where we had the knee off the ground that's a much better thing for the front of your hips than this one if this one hurts.

Breathe. Keep squeezing your butt keep engaging your core and tilt your hips back like you're pulling your tail between your legs. One more breath. And sit down on your butt get close to the wall today we're going to do the meditation together so we're going to do meditation on our hips literally so we're going to meditate sitting on our hips.

Cross your ankles lean back to the wall get make sure your shoulders are to the back of your body not the front so you can push your hands down into your knees push your head into the wall so you're pressing yourself up against the wall. Don't do anything except breathing. So relax your elbows relax your face relax your shoulders. If your mind thinks let it think.

Let your thoughts come and pass. Let your thoughts come and pass. Persistence and patience can move mountains. It can even make mountains more flexible.

Open your eyes thank you guys for this class tomorrow is the last one see you then.