Yoga Uniao Series 1 (Part 6): 12-Min Advanced Choreography

When you see a good capoeira practitioner, they're moving like you never can tell where their body weight is. They're super unpredictable. And this skill of moving the weight between our arms and legs is immensely valuable for jiu-jitsu practitioners. So from here, we rolled forward, kick the right leg out in front of you, sweep with the leg, jump up and do a cartwheel, sit down again, left leg out, switch four times, two, three, four, left leg out and then we do the same thing back.

Sweep with the leg, cartwheel and sit down in a squat. Sit down in a squat. So we did the kick, the cartwheel, one, two, three, four, kick, cartwheel and we're back where we started. Left hand behind you now, right arm up.

We are going to do the matrix. If you were in sixth grade back in 98, then you know which the coolest scene ever in the history of Hollywood is and that's the matrix scene where he's shooting against Neil and he's back bending under the bullets. We're going to try to recreate that by keeping all the weight into our legs and back bending while we're going from side to side. Looks like this.

If your knees are bad, you do the baby version. Just here. You can do it on your toes and just go from side to side. If you need more challenge, you try to lift your ass from your heels while you're bending backwards and swinging your arms from side to side.

Four times. Left hand on your left hand again. Now we're going to do almost like a flip dog that we did in the second part, but we're going to keep our legs close to each other. So instead of kicking left leg out, we stay close in this box shape.

Lift up a short three legged dog, right knee to nose and step back in this same box position. Make sure you don't end up with your legs straight. Keep the legs closed. One more time.

Lift your left arm, left leg, left knee forward and then jump the right leg in and end up in the same position. I'm going to do it again and explain it. So we ended up with it after the matrix. We ended up here.

Lift your right arm, lift your hips and chest and then as you turn, it's like a flip dog, but the left leg is bent. That's the only difference. But you're looking for that same extension as in a flip dog. Rolling the knee forward, making a big circle with the knee, place the foot down and get back tucked into a tiny position.

Left arm, stretch the left side, a very short three legged dog. Knee goes out to the side, left armpit, right armpit and end up in this box. Dancing lion is the name I heard when I learned it and it is a superb warm up exercise for Jiu Jitsu. If you just want to take any of the things we're doing here, the matrix, the dancing lion, the negativa, you can do those over the mat or just as part of Jiu Jitsu warm up when you're not doing them in this series.

The next exercise is almost insanely impossible unless you have a lot of guts and super strong explosive legs. It's the Makaku from Capoeira. So you have your right arm up, place the arm between your legs and then lift and jump as high as you can two times. One, two and then you go over or actually over your left shoulder more realistically and try to, it's almost like a handstand from a squat.

So you try to get into a handstand but you should more think like a cartwheel. So you're going up and over landing in a squat. Right arm behind you, lift and a one and a two and as much as you dare go backwards and land in a squat. So two Makakus, I'm not going to go into too much detail.

It's not expected until you're on the fourth series to do this flawlessly so you have a couple of years before you have any expectations to improve on that one. So you're in a squat and then place your hands all the way to the front of your mat. I was just turning the wrong way. Jump all the way forward with your legs.

Sit down on the ground and spread your arms sideways. Lay all the way down to your lower back and then look over your right shoulder and roll over the right shoulder placing your knees in the ground. Catch your heels, push your chest forward, your hips forward for camel pose. Take three breaths.

And then lower all the way back to turtle or child's pose where we started the sequence. This whole series started in child's pose and it ends in child's pose. Take three breaths. And that's it for part six.

I'm going to quickly go through the right side again to just give a couple of pointers. I'm going to move the mat and do everything in this direction. So you start in a squat at the back of your mat, rolling forward, sit in a squat, right hand behind you, kick the right leg out, sweep the leg, stand on that leg and cartwheel. Sit down in the box, kick the left leg out and switch the legs, switch the hands.

Legs, hands, legs, hands. Left leg out, sweep with the left leg, stand on the left leg and cartwheel. Left hand behind you, matrix. One, two, three, four.

Right arm up, flip dog flow or dancing lion. Left arm up. Right arm up, macaco. One, two, and three.

Maybe jump forward if you don't have enough space. One, two, and three. Jump all the way to the front of your mat. Lower down on your back, roll over your right shoulder, grab your heels, push your chest forward, your hips forward for camel pose.

Three breaths. Lower your forehead to the ground, arms in front of you, three breaths in turtle. And that's more or less it or that's definitely it for the details and techniques. I could make these videos twice as long but then I think I would overwhelm you.

So rather do these technique series, these six videos a couple of times and try to get what I'm talking about and then when you feel like okay have a rough understanding of what we're doing then you move on to do the whole flow. So that's next up. Do these videos a few times and then let's get on with the actual flow. Thank you guys.

See you there. Peace.