Acroyoga Basics With Tim Ferriss | Tim Ferriss
Acroyoga Basics With Tim Ferriss | Tim Ferriss
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hey guys tim ferriss here i’m going to show you how I went from very grumpy baby to slightly happier baby and for those of you don’t know what happy baby is it looks like this refer to a lot in yoga it’s something like this and another way to think of it would be like this this type of position and I’ve always had a lot of difficulty with it it’s extremely important for a lot of things the highly specific Acro. Yoga things like that which I’ll show in a minute and then you have just general hip health and there are many ways to improve that position I stalled for probably a year and a half two years huge huge pain and turned out a few things were very helpful for me weighted stretches combined with presses and a few other things I’m going to show you the sequence that I have found most helpful it’s going to be within the context of Acro. Yoga so kiplyn this is my friend capelin sag miller ask kiplyn ki p li NN on all the socials let’s do some bird presses first so this is a position macro yoga called bird and i’m going to be placing my feet basically on her hip bones right here so no my feet are gonna be right here and you’ll see as I go through this what we’re going to do the safest way to get into it so we can do it with no hands if we do it no hands it looks like that okay generally if we come down we’re going to use hands be flier I’m the base flier fingers forward it’s a good way to remember it and we’re just going to come up like that so very often I would do the presses with the hands so that would look like this okay but I these days use it with no hands and when I do this pointing with the toes slightly I’m bringing the knees down and I am trying to keep my tailbone on the ground the temptation will be to roll up and I want to try to keep this seated and then I will pull down with my hands to to the ground and if your feet starts flipping out you can just correct with the hands you can squeeze the hand to indicate where you want to place the weight readjust the foot pretty just the foot and then we continue and I’ll typically do 6 repetitions of this only going to do 2 right now so it come down you can kind of play with the balance of feet pointing and so on then coming back up to 90 degrees I’ll do one more and you can see you can kind of play with positioning really trying to pull down into grumpy baby / happy so that’s part one alright now what I have found is that just putting yourself into this position for extended periods of time doesn’t work for me so I will do 6 repetitions you notice 5 or 6 repetitions into max depth just for a second or two and then out and what I found is that there’s a compression on the leg when my legs are straight and I’ll show you another example of that in just a few minutes then there’s traction so Kipling you want to show just the feet behind the hips traction so you can do this in as partners where you turn the feet in and she’s just leaning back on my feet which is giving me a nice amount of traction hips so I will do this in between many of these exercises Thank You Kip fun and I’ll also do that for my wrists so this is not limited to the hips I will get say a towel of some type and I will pull on the fingers I’m getting a lot of handstand work or something like that so this is all transferable okay so we have bird press number one number two I’m working on internal and external rotation of the leg and both legs independently so we’re going to do a cartwheel into side start and I’ll also show you some stuff that is not accurate dependent but so if we come up and then we’ll go on to the opposite side here alright so I’m getting this compression on a single leg and you’ll notice that kiplyn has effectively 90 degree angle between her legs here this this foot the bottom foot is actually very close to the ground okay and will do generally five to six reps on either side is what I typically do as part of the warmup alright so we’re going to cartwheel out now what we’re going to do is instead of having a good amount of external rotation we focus on internal rotation and we will do that going from the bird position which you’ve already seen to a slightly different type of upside star so from here I’m going to one foot out and then kiplyn is going to slide onto that foot you’ll see how she uses their arm support now this then we get this rotation and this internal rotation on this leg now when I come back watch how I bend my legs I’m going to push with this support leg and catch the other foot that we come up then internal rotation and this one is very tough for a lot of women and a lot of guys in particular guys with stiff hips that don’t rotate worth a damn it’s a very therapeutic exercise also teaches you how to have soft feet if you’re doing more Acro. Yoga or anything that includes some form of hamstring flexibility okay let’s dismount so we come down alright so I want to show a few things that are not accurate dependent then I sometimes do in between these exercises so one of them I’ll come over is this so this is a rad roller and one of the guests of my podcast Amelia Boone has the world’s most successful female obstacle course racer taught me and ended coach summer so Chris summer former national team coach for men’s gymnastics in the u. s. that people think of hamstring flexibility oftentimes the restrictions they’re like Oh can’t touch my toes are related to the lower legs and the feet so I will roll out my feet like so and I will travel with this rad roller this is not very exciting to watch but you’ll get the idea so foot is right in the middle here and I’ll generally do it very slowly and then I’ll it out like so and then in and you can you can accelerate a lot of your hamstring flexibility progress so I’ll do this on the feet also very good for the forearms you can roll them on the floor when you’re doing a lot of handstand or straighter part okay good idea I don’t always do this but it’s tuned gourds of the calves and stretch the Achilles and the calves before you do your hamstring work it was making a lot easier alright now I’ll show you a few things because I will often take a break before the next one because I find it have found it historically very difficult getting a lot easier other things that I will do is I’ll focus on back rotation also to get the mid back and traps and lats engage but this is a kind of a modified like mark for Stegen type of movement think Eric Cressey also uses something very similar I will get into this type of lunge position what’s very important is that my hips are square I’m not doing this I’m not doing this it’s not a warrior post type of thing toes are pointing straight ahead and then what I’ll do is simply drop this elbow flat to the ground and then come up pinch this leg in and rotate it okay and then if that is easy I’ll just change the foot forward and do it again and as per usual I will do probably six of these alright and then you just do it on the opposite side and we’re just going to kind of match range for a second and then right out we’re not staying for 30 seconds for non staying for two minutes that there are options for that but I don’t do them as part of this warmup okay and once we’ve done all that there’s one last that I’d recommend especially for guys this is just a general warmup recommendation instead of just stretching this way stretching this way focusing on what we just did just rotation and an easy way to do that is like this and this is I’m going to blank on with last name I apologize you’ve also heaps siddell but I don’t think that’s right see it was basically the team doc also a competitor at Paradiso Cross. Fit in Venice showed me this tweak which is not just in free standing or free squatting rotation but using a wall to ensure that you don’t cheat that your hips don’t translate so in this case have my hips my shoulder peg to the wall and I’m just going to be crowing down I’m coming straight up and I asked him well if you have pain in your back how do you know if you should do the exercise or not and his answer was if it feels better as you go after say five repetitions and your range of motion is increased that means you do the movement so that is that and then the final move that I’ll show you is called a well one is a star press and then you have a walk to star and I’ll show you what that is so I like to start with the negative what does that mean negative we have concentric and then eccentric movement so the concentric movement you can see the bicep is contracting it’s getting shorter then as you lower it’s getting longer that’s the eccentric or negative so I start with negatives with star and then go to walk ups and we’ll show you exactly who that is so probably good to face this way to show this all right so the hand grip for those of you might be wondering is like this this is grip that we’re using sort of two fingers on the wrist and then the hands wrapped as so and we’re trying to maintain a comfortable angle this is flat this is steep you usually end up somewhere in between and you just like dancing with a partner we’ve figured out so what grip works for us okay all right so this is star and very often the hands for the arms of the flyer in this case kiplyn I’m going to be straight they can be bent we can do some crazy stuff like free star which we don’t have to do right now which is no hands but the presses so the negative I mentioned I’m just going to lower like so and then all right back up I’m going to the same on the opposite side just like that notice this is very grumpy baby and then they come up and then from here I would do that probably two or three reps on either side and we’re just going to walk down to that this is bad or straddle bad then we’re going to walk up all right so this would be pretty self explanatory just like so and you just do that on both sides and two pops for fun and then I’ll show you guys what a pop is just for fun don’t try this at home you need professional supervision ready well and then you can go back tada and that ladies and gents especially if you utilizing a credo which i think is a great way to improve hip health Forel basing what I was doing that is how you can go over time but pretty quickly in my case from very grumpy baby to happy baby if you enjoyed this video I have more to share all of the tools tactics cool things that I’m finding five bullet Friday it is an exclusive newsletter it’s completely free I sent it out every Friday just has five bullet points with the coolest most useful things that I found or revisiting that week and you can find it by clicking here takes about five minutes to read super short very actionable bible to friday also found at 4 hour workweek comm board slash friday..
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