Table Top Yoga: 10-Min Full-Body Warm-Up for Yoga for BJJ

Okay, he guys see for this next session we start with wrist warm-ups But since we went through that in detail in the warm-up, we are just Announcing or stating that you start with stretching and warming up the wrists then moving on to Turtle so you're rolling back into a turtle where we started the warm-up You remember that turtle with their arms in front and from here you ask people to do a spinal roll So roll forward to a plank with the knees in the ground Inhale on your inhale and then as you exhale lower down to the ground Keep your hands exactly where they are lift the chest on an inhale and squeeze the elbows in Cobra exhale pushing all the way back to Turtle on the exhale repeat inhale as you roll forward Exhale lower down through a push-up Cobra inhale squeeze the elbows lift the chest on your exhale all the way back to turtle For someone who like steven and me who did yoga for ten plus years Rolling all the way back to turtle on the exhale comes naturally for people that are brand new to yoga That's kind of a long way to Go on the exhale so from here. She's going down and back on one exhale So that's why I emphasize saying all the way back because some people might feel like it's a long way So I just acknowledge their struggle on inhaling lifting exhaling lowering down and all the way back to turtle on your exhale and I watch her all the time repeat inhale so that my my cues come with the timing of as many people in the class As possible so I always observe to try to have good timing So I would add When you roll forward So when you are here, so you stretch forward so you're in a plank on your knees. Mm-hmm, so you don't go here and here yes The butt up is common so so when you roll forward people sticking the butt up and the shoulders down Bad for the shoulders and you're really missing out on the exercise so strong hips strong legs on your exhale lower the whole body down at the same time and when you see but sticking up you can tell people to Not stick the butt up in any way you find works What tends to happen is the shoulders move down to the floor they don't have to So you can encourage them to inhale into plank on your knees exhale Lower down with the shoulders back So keep the shoulders away from the floor even though the rest of the body is touching the floor so that they are already In Cobra, so all they need to do is to lift a little bit more instead of going to plank Lowering everything down like this and then rolling they just keep everything as they go down This is a small detail In the big picture this is small detail, but this is one of the details that makes Proper when you do yoga properly feel so good when you see someone doing a bench press for the first time They always use the front of the shoulder because that's where they used to Have getting power from and it's the same when someone is in plank and they're lowering down they use the muscles They always use but it feels like shit When people say they don't like yoga it's because they do mistakes like this They don't do it slowly enough to do the details correctly and it's your job as an instructor To help them not stick the butt up and not roll the shoulders forward Start in turtle Rolling forward to a plank on your knees When you inhale and then as you exhale you lower all the way down on your inhale lift your chest elbows in Exhale all the way back to turtle round two on your inhale roll forward to a plank with your knees down On your exhale lower all the way down on Your inhale lift the chest shoulders back Exhale back to turtle So what was the difference between first round and second round just keeping the shoulders away from the floor? Yes You're already in the back bend when you come down so you don't have to work so much to To put everything in place and that's the beauty of this vinyasa practice Is that it should flow and feel natural so as the Distractions as possible and that's when you teach you can help people to avoid those traps.