Vinyasa Flow for BJJ: Rolling Plank Variation

So now we are back with the vinyasa. It's the same one as we did in the regular class. Really no variations other than the variation that should always be in your class. So that is rolling forward into a strong plank.

The first one you have some time to give some cues. Then it's the low push-up or the way onto the belly. You have them pause in the low push-up just finding the strength here and then all the way down to the belly. Inhale is the cobra pose.

So flatten out the feet lift the chest. Exhale back down tuck your toes with or without the knees push back up into plank back to down dog. So the option should always be rolling forward into plank. Plank with or without the knees.

Inhale. Exhale through that low push-up elbows in. Flatten out the feet inhale roll the shoulders back lift your chest. Exhale down tuck your toes prepare with the breath in.

Exhale back through plank downward facing dog. One more time rolling forward into plank on your inhale. Exhale lower down to the floor through your low push-up. Inhale flatten out the feet lift your chest long neck.

Exhale down. Inhale prepare tuck your toes, maybe lift the knees and exhale through plank. Downward facing dog. So just a friendly reminder.

One cue that can be really important for people is when you're in plank and you're rolling and lowering down you move through this low push-up that we call it. So come into the low push-up. Here we don't want to lower our shoulders anymore when we go on to the floor. So you want to actually from the low push-up you want to keep your shoulders here just come onto your belly.

So then your shoulders are already in place and all you need is to flat flatten out your feet lift the knees and push into the hands. Then you have cobra pose. If you go down with the shoulders then you have to do all the work to have them lift their shoulders first then draw the shoulder blades together and then cue three extra cues that you don't need if you teach them to have their shoulders back and just lower the chest down. Then you already are in the pose.