Sebastian Brosche · 10 min · 1,422 words
Previously titled: Video 3 Table Top
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 likes in a 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're 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.
Mm-hmm Yes Next one, let me see. Yes tabletop name of this section This is very simple, but people make it complicated for reasons we will get to tabletop Knees under hips and then lift your right leg Keep it bent and then make circles with your right leg big circles What Stine is doing now is just keeping the frame of the upper body and the lower body is doing something different very common In jiu-jitsu that you lock up your torso and you move your hips This is what happens when you don't say anything about it people Compensate with their whole body trying because they're stiff They can't get the knee so high so they try to compensate to get the knee higher and they get lots of movement Which can be really beneficial in some circumstances, but you're really missing out on the exercises when everything is wobbling So so we don't want to over isolate and only do like super small movements But when you're in tabletop encourage people to stay where they are so when you start to put the knee down So you tell them start with a neutral spine and strong arms don't move anything but the leg So move the legs in big nice circles, but don't move everything else This is actually It takes focus and some brainpower to figure out what's happening You're encouraging people to do one thing but Encouraging people to do one thing but counter it by not doing anything something else and that takes them out of their Shattering monkey mind and into the yoga practice Yes, that's it last one sitting on the knees Sitting on the knees arms up Start making fists and releasing as fast as you can Just get them started with that and then we will be here for a few seconds You because some people will after 10-15 seconds They will start only thinking about how long is left how long is left or we there yet or we there yet? So you just get them started and then say focusing only on the exhale when you spread the fingers exhale And Then when you see that they're doing it correctly and you can hear they're doing it correctly you start counting 20 19 18 16 keep going nice nice nice 10 9 8 7 6 5 4 3 2 1 big inhale and release Back to tabletop every time you cue the something intense is really nice to really focus on the last one and take a big inhale And when you exhale a release is automatic and they know you're done and they get a little Endorphin rush and you move on so nothing much to say about that one other than if you want to give people a reason Why we're doing it you can say okay sit back on your knees arms up time to build some heat Arms up spread and pump down keep going focusing only on the exhale Through the nose yes not Not panting it's through the nose important detail, thank you for that and Then you say Hands plank hands tabletop moving back into our first dog of the class Move around a little bit in dog. We talked about dog already, but this is the end of the section Let's do a quick recap we started with wrists.
We went through that one in the warm-up from wrists back to turtle inhale Rolling forward on the inhale lower down on the exhale Cobra on the inhale back to turtle on the exhale After that we did hip circles tabletop Not moving everything only the hips switching sides kneeling down Fire breath with the arms up focusing on the exhale plank dog That's it See you in the next sequence
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