It is my pleasure to welcome my friend and coach, Sumair Bhasin, to join me for this special practice. In this video, we explore spine and hip mobility to improve your yoga practice! And your life ;)
People are always asking me what I do in addition to my yoga practice, so I am grateful to have Sumair as a guest trainer and teacher on this platform to show you what we have been up to in the gym and invite you to learn, integrate, and practice along.
If you like this video, try our Spine and Shoulder practice with Sumair too!
Get curious. I hope you enjoy!
Other than cultivating awareness and tapping into internal cueing, learning how to expand the capacity around all of your joints will help you drop into your yoga postures a lot easier. For this video, I invite you to tap into the space between your vertebrae, shoulder blades, and hips, as well as your hamstrings and glutes.
Here are our goals for each pattern:
Jefferson curl with rotation - The whole goal here is to create lots of curvature in your spine around a tucked pelvis. This means your bracing applies here first to create the pelvis tucked position. With your brace intensifying, seek to curl each vertebrae forward and around. Drop your shoulder blades down and wrap it forward to the front of your body as you curl around your pelvis. When you can't curl over anymore with the sensation of your abdominals being on, then we are going to drop one shoulder blade to the hip, as we turn toward that direction. Keep doing so as you squeeze your glutes forward all the way to the top. Do the same on the other side. Repeat for 3 slow reps per side
Make sure you are breathing laterally through your rib cage, and on the exhale reinforce the brace.
Squat to Stand - This move is meant to get your entire posterior chain on. The more you fire this, the easier all of your poses will be. Always start with your brace. When you grab your toes, you pull up on them and rotate your elbows in to drop your blades into your hips/pull them together. Keep seeking to flatten your back with your knees slightly bent first. You will immediately feel your hamstrings, glutes, and middle back fire. Also, the more you tie your blades down toward your side body, the more you will feel your obliques as well. Seek to keep the sensation all the way to the the lowest part of your squat. When you can't go any lower, pursue more of your connection. If you can't keep it, then raise back up. Seek to get 8 reps.
For a squat to stand tutorial visit: youtu.be/oB19SH3SaHg
Let me know how it goes in the comment section down below!
To learn more check out: