4 moves to chill out after Jiu-Jitsu

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Bow Pose

Feeling tired or overworked after Jiu-Jitsu?

Try this 4 Yoga poses to relax your body and get a better night of sleep.

Release any tension performing one set of the four moves after training or before going to bed:

Upward-facing dog with lion breath

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Technique: Lie face down. Exhale as you press your hands into the floor by your site and straighten your arms. Allow the tops of your tights to lift, keeping your bottom relaxed. Inhale through your nose. Then, exhale through your mouth making a “ha” sound and opening your mouth wide. Inhale and relax your face, then exhale and release back down to the mat. Repeat this sequence of movements as many times as you feel is necessary.

Forward Fold

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Technique: Sit on a mat with both legs stretched out in front of you. Inhale and reach your up overhead, lengthening your spine as you do so. Exhale and reach forward folding over your legs and resting your hands on your shins or toes. Breathe deeply and relax for at least a minute in this position.

Half Lord of the Fishes Pose

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Technique: Sit on the floor with your legs straight out in front of you. Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling. Exhale and twist toward the inside of the right thigh. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together. Continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at the right foot. With every inhalation lengthening your spine a little more. Twist a little more with every exhalation. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.

Child’s Pose

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Technique: Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back. Stay here for a few minutes.



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