Tight Hips & Opening: 12-Min Triangle Pose Flow for BJJ (No Time)

And from here, lowering the foot to the ground if you did lift it and moving only the legs. Send them down to the left side. So we've moved into a spinal twist with our triangle legs, triangle choke legs. Right hand extended out to the right side, just like that arm is in a T.

So you'll get a bonus shoulder stretch. And the left hand, if that guy's feeling good, leave him exactly there or hold the shin. Which shin? The only one you can reach.

We only have 10 minutes, so I'm going to move through these stretches for you. But if this feels really good, this nice spinal twist with the figure four, then please press pause and stay here for a couple of moments. It's a really nice one to do even before bed or before training, any time of the day, actually. It's good anytime.

Just press pause in the video and spend a couple more minutes here. This is one of my favorite stretches. If you think of it, if someone's working on passing the guard, first of all, you need to get up our guard, but there's always people better than us. But if someone's working on passing the guard, sometimes they'll weave their legs through, crush your lower body down and shoulders up.

And that's the most sadistic thing in the world. If you're inside out, upside down, and they're trying to crush you and you smile, you're used to being here. Like, what is wrong with this human? So that's what this stretch does.

OK, here we go. Both feet on the floor, re-center the spine. Take just a moment for that, you know, for the fascia and everything. It's in the spine to reset itself, to reorganize.

Interlock the fingers, place them on the left shin, pulling that left knee towards the left armpit, opening up that hip joint, getting the hip moving. Again, really important for the guard work. And this just feels nice. Releasing the left ankle to the right quad.

And again, you have the option to stay here. Simply take that left hand, push against the knee. This this also is working your way towards a triangle. And if this is an up stay here or reach the hands through the thighs, interlocking the behind the right leg.

And if you aren't here, that's OK, you'll get here. Just do this video every day. And if you do have them in the figure four, then great work. Try to relax through the spine, relax the neck.

It's a massive compliment to your triangle. OK, releasing the legs down and then sending only those legs down to the right side. Left arm is out in a T position. And finally, your right hand option for to hold the ankle, but it doesn't have to.

So this is in the pressure pass, spinal twist. And the goal is to become so flexible here where someone's trying to pressure pass. And it doesn't affect you. It doesn't bother you like those.

Ten year olds that a person wrestles that are absolute savages. And you're like, how does this spinal twist? You have to totally rotate around us and not hurt you. And they're just like, I feel great.

So we all want to be like those 10 year old girls and boys. OK, no, I'm not enough time here. I know that. But press pause if you need to or if you only have 10 minutes.

Let's work within that. So resetting the center, both feet on the floor. And from here, come up to a set, placing the hands behind you to prop yourself up. Windshield wipers, knees side to side.

It doesn't matter if the knees touch the ground. Again, I'm just bringing mobility into those hips. And if you really connect this to Jetsu, that's all Jetsu is hips mobility. And if those hips are getting tight, it just means that.

They need the opposite of Jetsu. They need flexibility, mobility, and if the hips are tight, then there's more potential for injuries because everything's getting too tensed up. Here's our next one. Find your way onto your hands and knees.

Place the right foot to the outside of the right hand for your lizard stretch. And I'm going to give you options here. So. Left knee can stay down if this is enough.

Go on the left toes to lift the back knee. Engage through the quad so the hip lowers, not so the knee lowers, but the hip lowers. Option one, knee down. Option two, knee up.

Option three, on your elbows. And with the stretching, it's not it doesn't matter what it looks like. It just matters how it feels. So don't go to 100 percent because then you'll tense the muscles up.

And then we are doing the exact opposite of what we want to do, which is loosen them. So just go to 70 percent. Moving from your lizard, lower the back knee, walk the hands towards the hips to straighten or almost straighten that front leg. Hamstrings.

And I do have a hamstring video specifically focused on hamstrings. But today we're just tapping into them. They either stay here at the hamstrings or walk forward and back between your lizard and your hamstrings. And I like to give you information while we're moving through the stretch instead of sitting here and talking to you in a video.

So I sit here and talk into a video, then it's not the best use of time. Like be efficient with time. And obviously you do as well, because you're looking to get in the stretch in 10 minutes. OK, so back to the hands and knees.

Other side, left foot to the outside of the left hand. Option one, knee down. Option two, lift the knee, engage the quad to allow the hip to lower a bit. Stretch through the hip.

Option three, hands down. Don't elbows down. Don't worry about going down to the elbows and getting to this point. Obviously, we do jiu jitsu.

So we're going to do the same thing. I couldn't even do this like last year, so it just comes with time. Not intensity time, a little bit every day. So lower the back knee down, walk the hands towards the hips to straighten or almost straighten that front leg.

And the reason why we're working the hamstrings is there's a back of the hips. So they affect the hips, too. And then we're going to do the same thing. We're going to do the same thing.

We're going to do the same thing. So we're going to stretch the hips, too. So forward and back. And I know I said it.

I'll say it again. At any point, you can press pause and spend a bit more time in each stretch. So find your way on your hands and knees and all the way to the belly. We're going to add.

Find your way onto your hands and knees. And to a sit, windshield wipers again. Hands and knees. And on your way to a set, same as before, windshield wipers, knees left and right.

Notice how much better that feels through the hips, the mobility, the movement through the hips. So find your way onto your hands and knees. And then to a set, hands and knees, cross-legged, whatever you like. And just notice how much better that feels even after 10 minutes.

And that was that was really enjoyable. And that was my goal. And I also specifically made it strategic where each stretch, you could do a bit longer or stay in a bit longer. And it should feel good.

It should feel a bit like intense, but in a really good way. So that's that's how we go. Man, I might kind of like the stretching thing a little bit. I hated yoga.

I absolutely hated it. And out of desperation, I tried exactly what this is, a 10 minute video. And then over the last five years of yoga, I started to undo the damage I did of 18 years of training and competing. And I found that I really like this efficient style of yoga and stretching in the 10 minutes.

It makes a big difference. So that's what we have today for hips. And you'll find through this series that I do repeat some of the main really important effective stretches. So we'll be visiting them again.