Sebastian Brosche · Education / Talks · 5 min
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Learn a 5-minute closing yoga sequence with twists and backbends designed for BJJ athletes. Improve flexibility and focus.
For this last part what I really really like about the sequencing of this warm-up class is that after we have the blood flowing and the heart beating that you go straight into a backbend because it does something very very special to your focus. So the the twist is very accessible the hips forward I always do it with the toes in the ground because it's hard for me to reach all the way down with flat feet but I really like having one hand on the heel and the other arm overhead. It's a little it's a easy backbend It's a little bit of side stretch and it's a little bit of twist. So it's not too much of either one I really enjoy being in this one, but With a pose like this you always have to repeat yourself You have already talked about pushing the hips forward lifting the chest keeping the core engaged and not tweaking your neck You said that a hundred times already.
So don't over complicate it, but just remind people what was in what's important Let people don't stress from side to side but let people switch sides in their own pace So when I want people to not follow my cue but to find their own rhythm I say when you're ready on the next exhale switch sides and One variation would be placing the hand behind the head if you see someone struggle with the neck Holding on to your own neck and kind of grabbing your head and using your hand to pull the head is super nice for the for the back of the neck and One variation it doesn't work for me, but for some people it works really well to have flat feet Makes it a little bit more backbendy and challenging and That's it. You don't need more variations than that because the pose in itself is so good and then One second of meditation is not much so try to get a few seconds a few breaths To for people to just close their eyes and for beginners in yoga. That's very very difficult So but I always try to encourage people to close their eyes Neutral spine let your eyes close and Notice always try to encourage self-awareness and make people maybe for the first time today notice Their breath know there's their pulse. Notice this notice the sensation of How we're different now compared to when we started?
I always try to look back to that when we started we were in one state of mind We did some stuff and now we're in another state of mind Which means we have control over how we want to feel and think something like that And then after you said what you want to say be quiet Stfu so that people can actually experience what you talked about one of the big mistakes Yoga teachers do is they say okay set an intention blah blah blah blah blah blah blah blah blah blah And you don't even have time to set an intention because the teacher is talking all the time So after you let them have their moment of peace closing speech and It's very simple to hear something someone else has said and start copying that But what makes something really really good is when people draw from their own experience so we have been to Los Angeles and We went to one of the in Santa Monica They have a where Arnold and those guys started training back in the days in muscle old muscle beach they have some guys they've been there since the 60s and Brown brown like gingerbread men and Big bellies and you look at them and you don't look at them twice because they they don't seem like much and then suddenly you Turn your head and one of them is in the one-armed handstand 65 years old just being in a Perfect one-armed handstand and when you've seen that you get inspired In a different way than you ever would be by listening to someone else's story So that's something I would draw in in the closing speech just taking 20 seconds to talk about an experience that I've had That I want to share that inspires me and it inspires people to keep doing what we're doing because the stuff we did in the warmup Today can be really difficult challenging and demotivating and that's why I need to Bring something just a short half-minute story about something that makes people want to do more of this Never copy someone else's story Use your own drawn your own experience and if you want to have a Be popular with your for beauty day in your academy Prepare during the day listen every time you read or listen to something that you like think is this something I can talk about in Tonight's class see me for example. She has a 60-minute drive to the yoga studio and When she's teaching she's not listening to podcast. She's not just listening to the radio. She's actually thinking about tonight's class what she wants to share what she wants people to enjoy and learn and that's That's a lesson to take with you if you prepare your mind for what you're gonna say and teach and deliver in tonight's class You're gonna have a good class.
That's for sure Anything I should add to that We went through the whole sequence again with variations a couple of variations in most Positions some positions always keep them the same some positions you can vary every time
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