Sarah Draht · Mobility · 5 min
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Quick 5-minute groin and hip mobility routine for BJJ athletes with tight hips. No time? This yoga flow targets hamstrings and flexibility. Start now.
Five minutes that will potentially change your life. Starting on your hands and knees, left foot to the outside of the left hand, lift the back knee, finding your lizard lunge. And from here, adding movement. Lower the back knee to straighten or almost straighten that hamstring, that left hamstring.
Move between these two postures. So your lizard lunge and your hamstrings. So sometimes I'll hold each posture and other times I'll move through the postures. Both are correct.
It just depends on what you want to do. And I want to give you all the options. Especially if stuff is really tight, it can be nice to move through the postures. Now next time, your knee is down, your back knee is down, hands are towards the hips.
I want you to turn to face the camera. Turn to face me. Readjust the feet so my knee and my left heel are in line. Left toes will be pointed up or almost up.
Coming all the way up the torso. Left hand down to the left side. That right hand can go up and over if you like, or you can leave it down on the hip. But what I'm looking for is that hamstring stretch through that left leg.
So targeting the hamstrings in a different way. From here, come back up to center and on all fours, other side. Right foot to the outside of the right hand. From here, picking up the back knee.
Noticing how that feels. Lowering the back knee, walking the hands towards the hips to straighten or almost straighten that right leg. I'm flowing between both of these. Forward and back.
You can add breathing. Inhale, lizard lunge. Exhale, hamstrings. It's nice to become very conscious of the breathing that allows us.
Yoga is a good way to practice that because when you're in jiu-jitsu, that just adds that 1% edge, a little bit of an edge. And as we both know, that edge makes a big difference. So moving into your half splits, turn towards me. This time, other side.
So left knee on the ground, right leg is in line with the knee and reach the right hand towards the right foot, looking for that hamstring stretch. And the right arm can either be up, it can be on the hip, it can be wherever you like. What I'm looking for is that hamstring stretch. Targeting that hamstring in a different way.
Coming up. Onto wall fours again. Tuck the toes, lift the hips for your dog. Lots of movement in your dog.
Bend one heel to the ground and the other is called walking out your dog. And then walk your feet to your hands. Wider than the hands, find the deep squat. Palms together, spine long, forward fold.
Moving between both of these postures. And again, today is more movement between postures. But if you really need to stay in one of these, if you're like, man, that forward fold feels so good, my back body is so tight. Then just press pause and just stay here.
Because at the end of the day, I want you to do what you need to do on your yoga mat. I'll create the framework, but listen to your body, do what you need to do. Get the most out of it. Alright, finding your way to the deep squat onto the knees.
Realize how much our life has been changed after such an amazing five minutes. Okay, we'll see you next class.
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