Sebastian Brosche · 11 min · 1,774 words
Previously titled: Vid03
Okay, let's do video number three which starts in turtle turtle So we all know turtle from level one so we don't need to go into details here Yeah, but we're going to use turtle to go into different kind of sprawl variations, I guess so You ask them to roll forward and just move their hips towards the floor and the chest forward into like a mini cobra if you want to use any yogic expressions here and then they push the floor away roll back into turtle again and then we do a sprawl to the right so you have them roll forward and drop the left hip down and gaze over the right shoulder and Here you can allow them to experiment with the legs So for some people it feels really nice to pull the right knee up for some people. It's more Moving the left leg out so the left hip can drop more just give them the freedom to experiment so rolling back again touching into turtle rolling forward dropping the right hip and feeling free to do whatever you want to do with your legs and Then rolling back again, so we do this just two times so rolling forward straight sprawl so Dropping the hips lifting the chest inhale exhale pushing back into turtle Inhale rolling forward exhale dropping the left hip sprawling to the right Exhale pushing the floor away Inhale rolling forward Exhale dropping the right hip take a breath and exhale pushing back Turtle so this is just to get some movement both in the spine and the hips and to To touch into positions that you might come across in in class But not so many rules do you have any rules here? No rules is just from my own personal bias is I have had pain in the lower back for many years and Most professional fighters have problems with the lower back because we don't do stuff like this So this is super important for people with back pain because everybody sprawls But if you sprawl without having done six sprawls in the warm-up you are more likely to damage your lower back So this is super hard if you have back problems, but it prevents all future back problems So there's a reason it's really early in the warm-up And it's it's there for a reason it seems really mellow and it should be really mellow and it should be really just a feel-good Movement or working out the kinks And even if people don't get huge improvements from doing this at least you you encourage Self-awareness so that they take better care of their lower back for the rest of the training. So it's yeah, it's really valuable Okay So more complex is the next section of this video So the last time you go back into turtle you ask them to tuck their toes and push back into down dog So we all been through down dog before We usually just the first down dog can be nice to just walk around a little bit Maybe shake the head out sway the hips a little bit and Just find a good place to stand in down dog So maybe between three to five breaths.
It's nice to just to have them Find find their dog so from here we ask them to Lift the heels so the hips go high but keep pushing through the arms So you don't want to have them around the back here. So keep pushing through the arms reach the hips up lift the heels Keep the lift of the hips and bring both heels to the right So here it's easy for them to travel forward into the arms. So it's nice to remind them So bring the heels over to the right keep reaching the hips up and back and push through the arms It's nice to have a breath here and then from here roll forward into a side plank on your right side So circling the left arm up towards the ceiling maybe inhale here And then exhale left forearm down to the floor If people put One thing here is if people put the forearm too far back, it's gonna be really hard on the shoulder So one thing you can do if you come back Sorry, Sebastian if you come back into the side plank one cue that is nice to give the first round is Inhale here Exhale place your left elbow in line with the right hand forearm plank inhale the right arm up Exhale right forearm down forearm plank inhale here exhale drop the hips into swing suppose we call it in yoga and Then lift the hips again Back to forearm plank and here it's nice to actually tell them which hand to use So you do both sides so it's because it's easy to say just back it back to high plank But then they might just do the same side over and over so I usually like to say Right hand to the floor left hand to the floor back to plank back to down dog Lift the heels reach the hips up drop both heels to the left keep pushing through the arms keep reaching the hips up and Now you roll forward into side plank on the left side circle the right arm up big inhale Exhale right elbow in line with the left hand side forearm side plank circle the left arm up and Then left elbow down to the floor forearm plank inhale exhale hips down swings Come back to forearm plank This time left hand to the floor a right hand to the floor through plank back to down dog You want to add something to to this flow? So This is obviously more strength base It's engaged it engages the arms shoulders and core and it's a lot of coordination and it's a lot a lot of right and left so Just try to keep it as simple as possible But just be aware of things like if you don't tell them where to place the elbow and they come down they might Compromise their alignment a lot and get and hurt a little bit when they do the exercise and we don't want that Yeah, one thing that I do That I pay attention to when I teach something that I in advance know will be complicated is Differentiate so that the names are crystal clear.
So I call it for example side plank right arm up Right elbow down low side plank left arm up if there was a better name than high side plank and low side plank Like forearm side plank you have to differentiate so that as soon as you say the word The whole room can check in the mic. Is that where I am? Yeah, and then forearm plank and then back then so if it's four poses I want to make like the first half second that I say a word the whole room to understand where we should be right now Because this is not the kind of sequence that you can let people do at their own pace So it's important to be clear and precise and kind of double frame everything so that you know You don't just say side plank. You always say side plank left arm should be up now Left arm down the right arm should be out now You have to say everything two times in two different ways for the room to be able to follow you that's the I Make sure to put on my and one thing if you see Maybe if there's one or maybe even more people that is the wrong way instead of hey you You can say so say Sebastian is doing side plank on his left arm So he's facing this wall, but it should be on this right arm Just come back then I can say if you're looking at the white wall right now You're in the wrong.
You're on the wrong side So then it'll be well. I'm looking at the white. Oh, I'm on the wrong side in idea. I don't need to say hey Sebastian You're you're doing it wrong.
You can just if you're looking on the sign front end right now Yeah, and if you want to make something some humor out of it You can say if you're looking someone in the face right now one of you have done a mistake Yeah, you know people love to you know, oh I was the dumb one now And then they feel happy that everybody had a good time instead of you know, you're singling them out Yeah, much better way of doing it. So so back to the actual sequence is that This you only do Two times on each side, please. It's kind of It's challenging. It's a lot of Arms shoulder strength because you're doing two side planks one high one low on it on both sides So just two times the first one you can tell them where to place their bodies the second time You can say breathe in arm up breathe out.
I'm down breathe in breathe out get it to flow more And Yeah, so I guess that's it. Yeah, this whole this whole warm-up is Mainly kind of guard oriented but this is you know, it has to be there because you can't only have it It has to be balanced. This is there to balance out all the other Sitting on the butt stuff we do so this is you could never cut this out and have a complete class It's there for a reason. Yeah, so this section just to sum it up a lot of talking It's the sprawl section you start from turtle roll forward straight sprawl roll to the right roll to the left You do that two times then you come back into dog you do a little bit walking around Then you do heels to the right roll into side plank on the right Low side plank on the left you do that forearm plank the swings you come back up through plank You push back down dog.
You do the same on the left side and then you repeat it. So you do it two times First first time you do it with where are the body parts going? Second time you do it. Where is the breath?
This is the transcript. Become a member to watch the video.
Watch now →.avif)