Backbend Peak Pose: 4-Min Class Finisher for BJJ

Right now is the official end of the active part of class and we're moving into the stretching and cooldown sequence but let's summarize the whole class in one pose just that the heat building and the focus and intensity is all Concentrated into this final pose which is from dog roll forward to plank Let's meet on the floor people did a hundred in yasas already. So you don't have to queue that We're basically doing the skydiver again So engage your back a lot stretch your arms back lifting your chest as high as you can without neck cranking yourself then activating the hamstrings pulling your heels in towards your heel as far as you can and Then grabbing the outside of your ankles Engage the legs a lot of flex the feet and push your toes backwards So that your legs are pulling your arms back It's still the back working mostly but your legs and arms are helping your back moving into a deeper background Then you ask them to like seniors doing here go up and down three times so Inhale as you lift and look forward exhale keep the hands but lower down two more inhale lift up Exhale lower down final round inhale this round stay here Keep engaged keep engaged keep breathing. Come on guys. You've been doing so well.

Just keep it for one more breath slowly lower down and release place your hands under your forehead and survive There are so many things that can go wrong here but the main one of them is people going into deep back pain and then suddenly releasing the feet like a slingshot and just Down and even if they it won't kill them. It's still really bad form So I always encourage people to use as much time coming out of the pose as into the bowl So when she you just grab the ankles you did the last round three two one. I don't say Let go I Before they release I say slowly release finger by finger and use some time to come down and release You need to take control of some parts like the hand stance You need to be in control the release of the bow pose You need to be in control after you did I would say do two rounds of this so up up up Hold for three and down and one more round without giving all the cues just one more round Stretch your arms back grab the heels one two three hold three two one release push back to Turtles Give them at least five breaths in turtle because turtle is a passive forward fold You just did a really active back bend. So your lower back is a screaming for a Forward-fold like turtles.