 Jacko here from Scorecastonix and I'm joined today or I've come to Hotpot Yoga in Nottingham and this is Sarah and we're going to do a little bit of work together trying to put in place some of the comparisons we've seen between yoga and calisthenics. Those that follow our framework you know that our framework is based on two things, movement and strength and if we haven't got the capability to create the right shape so if I'm going to handle this overhead mobility it doesn't matter whether I'm strong enough if I can't do that and in yoga we've seen that I've been to Hotpot myself and experienced it it's great for improving your shoulder mobility well all sorts of mobility but particularly we're going to focus on shoulders to help us get into better positions and I think Sarah and the guys at Hotpot Yoga are really great to give us some different ideas around how to work on that mobility and then we're going to look at from the Scorecastonix point of view how we can work on some strength aspects to help those of you whether you're calisthenics, whether you're a yoga in yoga, trying to improve your headstands, handstands or any types of inversions. So this first video in the series is going to be focusing on mobility and warm-ups and for the mobility and movement aspects Sarah is going to take us through a series of exercises you can perform, you don't need anything you can perform at home and the first one is Dolphin in Curric. Yes. Absolutely. Okay so this guy is going to work a little bit around the shoulders It is going to work through your core strength and it is also going to work on the hand strings and back of the legs I think really with the stuff that you guys want to achieve, it is probably best for us to focus today particularly around the shoulder mobility and the upper back. Okay. You are going to give us a demo first and then give me a demo first. Okay, so you are going to start this guy pretty much on your hands and ears, you are going to come down onto your forearms Ich chi'n wneud nhw'n mynd i'w ffordd. Yn y peth o maen nhw'n cael ei gwaith yn rhan a hwnnau'n mwy gwych yn llubio. Rydw i yn effeithio amhael yr ystod sy'n ffordd rydw i dwi'n gwneud hynny o'r holl yn gwych, ac eich teimlo yiveness cyflawn i ddechrau ni. Nid, mae'r holl yn gweithio'r holl. Nid yn hyn, maen nhw'n rhaid ei chech yn ffordd. Roedd gweithio'r holl, ac mae'n rhaid i'n ffordd. Ac oeddwn ni'n mynd i chi'n ddweud i elu eu bod chi'n dweud i ddych â'r gallu sydd y bydd yn yshodd myn ello. So ydych chi'n gweithio chi'n ddych arbennig. So rydyn ni'n rhaid yn dod yn foddi chi i siarannau, rydyn ni'n ddweud i'r gweithio'r ystod shyddwyd happi. Rydyn ni'n ddweud i'n ddechrau i ddiweddol yn oed. Rydyn ni'n cael arlau'r rydymolaeth yn eu ffodol. Ac pleidiwch arnynt y bwysig, fel ychydig hwn yn gwstio ni i bwysig o'u os smellsu, dwi'n ffordd y gwaith i'r cynnwys bwysig. Felly maen nhw'n defnyddio'r cymdeithasol o'r ffordd yma. A hynny'n meddwl hynny'n gallu'n gweld ei wneud, a byddwn ni'n fych yn meddwl i'r bwysig, a'r dda i gael'r dd cos yw hynny. Ychydig sydd yn lleoedd i'ch byd. Y chwyb twel llawer yn dweud hynny yma'r ddysgu eu bod yn ei gweithio nhw. Mae'r cestio sydd wedi bod yn gwahodd ar-da'r ysgolion. Mae'r gweithio'r tisbain, a gwahodd at dda'r tisbain, a'r gwahodd i'r ddiweddol i'r gweithio arall, a'r ddweud o'r rai gweithio ar-dweud ond mae'n fawr i'r ddweud o'r rhan o'r gweithio'r tiseb i rhan o'r ddweud. Mae'n ddweud o'r rhan o'r ddweud. Nod, mae'n ddweud o'r ddweud o'r ddweud o'r ddweud o'r ddweud. Mae'n bwysig o'r panch o'u gwirio i'r liliadio� sy'n gweithio hefyd Cynllunio i'r ôl Weithio'n gweithioethwch chi hwnna'n gennym Ch penis Cei Llywodraeth wedi'u Ychael hyn, mae yw ychydig i'r maid ym Mwais Cymru Nechon hefyd, mae hwnna oedd yn rhaid fit yn ei gwelyn Mae'n rhaid i dda'n chwarae cael eu gweithi ac mae'n vanu'n dweithio arbennig Ac rwyf i'n rhaid i'r gymryd i chi I can see already he's starting to come back here, so I'm not going to push him out of place here, but imagine that my hand is here just pushing the chest towards the thighs and if you need to take it a little bit like this, then there's like, then there's like, then there's like, then there's like, good, now take it back a little bit more. You're going to go? You felt he was letting himself go. So, yeah, pretty good. I'm liking it. How's it feeling? Are you smiling inside? Active, active, active. Push, push, push. Yeah, good. You just give us something that is particularly like, my background is, you speak professional rugby, so the way you get through any problems is you just try harder and you just grit your teeth and you push through, and I know like in yoga breathing is a big part. Huge part. I was probably holding my breath there. You are. Because I'm like, yeah. And I think that's a really important thing actually. We're not trying to push our body into submission here. It's trying to work with the body and just by watching what your breath is doing, the minute that you're working a little out of your comfort zone, you'll start to hold your breath and become out of puff. Yeah. So just keep watching that breath. If it's regular, you're in a good space. The minute that you're trying to push, push, push, push and trying to create this perfect like insta-picture. Yeah. You're probably not working in a way that's harmonious. I'm really trying to do what you're achieving. So try and stay relaxed rather than bullying it. Absolutely. So that's something for me to do with. Yeah, yeah. Okay, great. Okay, so the next exercise. What's the next one called? It's called upward bow pose. Okay, I was going to call it a skydiver. Go for it. It looks so much. Go for it. But it's going to work on opening up the front of the chest. Although you're not going to be going into an overhead position for this, if we're tight in the front of the chest, in particular in the pecs and pec minor, it pulls on those shoulder blades and affects your overhead position. So being able to open those up with, the arms are going to be behind the back in this one. Just because you're not taking your arm overhead, don't think it's not going to have a positive effect on your overhead shoulder mobility for your handstands. Absolutely. Okay, so should I show? Yeah, give us a perfect demo then I'll show you what they're here. Okay, so you start by lying down on your belly here. The pose itself is going to end up with me having benties, scooping around, picking up my angles. I'm already worried. I'm going to give you some variations. I'm going to roll my shoulders up and back. I'm going to start by kicking my feet up towards the sky and back, and you can see that as I kick them back, I'm starting to roll back and kick and bring both of your thighs. And pretty much nothing, it's also off the floor. It's impressive. A lot of backs don't even go on as well. If you are really tight, if you just want to look kind of developing on the front of the chest and pecs, I'm going to say, then you might find that at this point you're kind of foundry and going holding a moly, where are those legs going? You might find that you need to take the legs out wide in order to grab them. You can hold on to your chest and then don't worry about this. It might be that your posture starts kind of somewhere like this, and kind of is just all woke, okay? If you can get a hold of any part of the leg if the knees are wide apart, as soon as you start, if that's song for you, as soon as you start to zip those thighs back together, you're going to find your chest is leaving, leaving, leaving because of that mobility to the shoulders. So if that again might be your posture, it might not be to even come off for a tool, but to just try and get hold of those legs, draw back, and try and get the thighs to the pecs, so that might be enough for you. Great. Nice thing about that as well, you're getting a stretch on the hip flexors. A massive hip flexor stretch and massive strengthening of the muscles around the spine. And just think about the effect of, if your hip flexors are tight and we're going to go into our handstands, don't think that that isn't going to have an effect on your shoulder, like the tightness through the hip is going to affect your lats because of where it attaches on the pelvis, but also when you're going into our handstands later and we're trying to get some nice straight, tight positions, we're going to actually want to get the pelvis sort of tucked, the tailbone's almost tucked underneath and if we're tight we're going to find that difficult. So this is going to be good for when we go later on into some of the alignment work in the handstand. Perfect. I'm worried about this one. You didn't tell me to bring trousers. Ah, look at that, he's got it. So, exactly what I was saying earlier, just as Jaco reached land, that's much easier. Legs open and he's wide apart. And as he zips his thighs together, you've got to see already this thing come up because that is his range of movement. So again, that might be as far as he wants to go. If he wants to take it further, start kicking these feet to the back behind you and then try and get more thigh off the floor. Kick the feet up, up, up, up, up, up, up, up, up. OK, I can see you're shaking a little bit. I think you'll be working a little too deep for the purpose of getting into the deep stretch. It's trying too hard. Are you breathing? Yeah, there you go. OK, try and take the head up so the head's not heavy. Good. And now just give me one last slow, as deep as you can go, and relax. OK, so we're tired but it's fine pretty much in a strong extension here. So if you want to go back in deflection now, just move carefully up to feel this lower back. It can be quite intense going from those extremes into the spine. So always just give yourself a little moment just to readjust and listen to your instinct always. It will tell you if you need to move the body in a certain way. Yeah, it's nice when you're prepping for over positions actually, then again going into an over position. And I think breathing that child's position, when I feel like I expand my whole ribcage and torso, I get a nice stretch through my legs, it's nice. Great. OK, so then the last bit that we're going to work on is the bit that's actually the foundation for our handstands and our hand balancing, because our hand is going to be on the floor and that's the wrist. So we need to be able to create decent wrist extension, which is that way to be able to get a nice balance in the line of the tidy up with the wrist. With that forearm isn't going to be able to be vertical off the floor when you're in your handstands and that's going to compromise everything else above it in the chain. So it's really important. So let's just start on our hands and knees. And starting again, fingers quite spread wide. This is how we'd normally kind of roll with our hand position, quite comfortable for most of us. So let's just start by doing a little outward facing here. So if you turn your fingers towards me on the left hand and that to your right, and actually if we go to our right first you can actually just get a little bit of movement here. Just take this one really easy. It can feel pretty intense here as we kind of go over and that could be if you feel like an obstruction here, that's pretty well bone on bone. So all the yoga and stretching in the world ain't going to do that. Just be gentle. Careful, yeah? It's not a competition. Is synchronised yoga a thing? I feel like we're crazy. Okay, so let's take this into a slightly different frame. So I'm going to now rotate the hands back so my fingertips are towards my knees. So quite strong already coming. If the heel of my hand is coming down to the floor, I can feel that right away up here. And then again we've just seen how we feel. So if you feel this is a little intense, you could bring your knees a little closer in and lean a little forward. And again it might be that the stretch here for you is literally getting those heel of the hands down. If you're good with that, you can take the knees back to where they are and you can actually start to just tuck the toes under so you've got a little more stability. And just start to take the hips close to the heels behind you. And you'll see, if I do this side on, that we're just getting a very little movement here in terms of the angle of risks. It's important that you're keeping that, as you've mentioned, keeping that base though, because when we go into our handstands, those fingers spread for a nice base of support, we're going to want to grip in with the fingertips, but we're going to want the base of that palm on the ground as well so that we've got as much bigger surface area as possible and as much contact with the ground as possible. So that's just a good point to make on that, yeah? Yeah, and we have the same when we're doing our downward dog and stuff like that. There's a real tendency to roll out onto the side, so we're not just using this or just hanging out on the wrist with floppy hands. So really important for us too. Definitely. Cool. And we're going to take that into reverse, is it reverse table top? Yeah, absolutely. Why not? So I'm just going to sit here and your feet will fall pretty well exactly where they need to be, just how your legs, how your proportions are. So I'm just going to sit here, bent knees, feet down. Hands come behind you a little, probably wider than hip. It depends really how your shoulders roll. And then fingertips pointing in towards the body. So, feet up with the part as well. And I'm just going to create a reverse table here. So I'm just taking the hips up as high as I can. You're going to feel the glutes sticking in a little here. Try and make sure that the hamstrings are working as well. I can actually switch the glutes off here if I want to focus on the hamstrings, but actually I'm thinking more about the shoulders. So, if I let my head go back, I don't feel vulnerable around the neck, but I feel like it's making me sick around the shoulders, yeah? That's just to sink down, sink, sink. Is that the difference between the shoulder position there and actually where they're firing forwards to then pushing up to the top and she's engaging. Imagine squeezing a pound coin between the shoulder base here and now we can see that nice retraction on the shoulders in a good position. Often we use this just to counteract from doing a boat pose or somewhere where we're working strong through the hip flexors. So, if you can get over all the shoulder stuff going on, it's really lovely at the top of the slide. And I think as well in that pose, your shoulders are actually working quite hard. So, we're not actually gaining range, we're actually building strength within that new range, which is super important. And I'm semi-scared of doing this one. Yeah, again, just trying not to swing out on the wrist if you become sloppy on the fingertips and the hand is starting to impact on the wrist so it has to be really pushing the floor away through the hands. I think even for some of us that have not done an awful lot of this type of stuff or if you were keen into your weights like I was previously and you like your bicep curls and things, even just having that arm straight and fully extended at the elbow there is a little bit daunting. So, let's see how we go on. So, hands behind. Yes, with the part. How far back from above. And how far close to my above. I would say that if that feels right. Yes. But you can shuffle whilst you're up there. That's it. Grimacing, that's not a good sign. And it's the difference between sitting here and being able to peel those shoulders back and that really... Engage those fingers as I lift it. Yes. That's it. So, this time it's almost as if that little string is looping up from the front of the waistband up. So, trying to get that height there. Can you feel it particularly in glutes or hands? Yeah, my glutes. Can you get a bit more into the hands? You'll feel the hips go a bit higher. Yes. You're shaking around the shoulders. So, again, anytime we see shaking, maybe just trying or pushing a little too hard into your range. I can just feel as I relax a little bit and just stay there. I can then peel them a little bit further. I can definitely feel the wrists getting into some decent range in there. But because you're sporting yourself and your whole body weight, you're actually getting some strength in those positions as well, which is really going to be useful. There's no point in having good range in our shoulders if we're weak in that position or the shoulders aren't stable in that over position, because when we go into our handstands, you're going to have all your body weight resting on your shoulders and your hands. So, that is going to be a great start. Thank you, Sarah, for some ideas that we can work on to help with our shoulder wrist mobility and flexibility to help us when we're prepping for any of our over positions, but particularly for our handstands. So, that's like Sarah's helpful yoga to help us with our movement preparation in terms of increasing our and working on our shoulder mobility, and what's nice in those as well is we're getting a little bit of tissue temperature in particular in that reverse tabletop where we're actually working quite hard as well as gaining some good range. Just to finish that off with what we would do with the Skor Garten H framework in terms of movement preparation and patterning, we want to start to now, before we get into going from that creating range straight into where I'm going to go into my handstands, we want to start to warm up the stabilisers that are going to help stabilise that shoulder in this what is quite a vulnerable or difficult position overhead. So, that's going to be an important part to just to finish off our warm-up and I'm going to give Sarah to demonstrate and I'll coach you through some of the key points for this. So, the things that stabilise the shoulder overhead, we're looking at everything that controls the shoulder blade. So, the first one is going to be our YTW, and that's going to look at rhombois in the middle, or mid-lower trap, and we're also going to get the rotator cuff. And those things work together to control and stabilise the shoulder blade, the scapularis, as it's moving and going overhead. And then the second one we're going to look at the seraceous anterior. So, first one, YTW, very important, before we worry even about the arms, we're just going to make sure we get the trunk of the torso in the right position. So, we're going to try and pull a rib cage down underneath and get that core engaged. I like to imagine I'm getting ready to take a punch in the stomach. And then the other one is just going to squeeze my boots, like she's trying to hold a 50lb note between her butt cheeks, and it's a windy day. And you don't want to let that go, because you've worked half of that 50lb note that summer. Then the rest of the leg is nice and right. So, that stays like that. When we go through and move the arms, we don't want to see any movement through this trunk. We want to keep that nice alignment, because that alignment is what we're going to want in our handstand when we flip us 90 degrees. So, the first part of the YTW is into the Y. We're going to work particularly focused on the lower trap. So, the hands go out in front, thumb pointing up, and we get a little bit of external rotation. You can imagine she's squeezing a pound coin between her shoulder raise and then raises those arms up, nice little pause there, and then goes to T, where the arms go out to the side. Really squeezing tight in here, keeping those nice and high. Shoulders aren't being dragged up, hiked up towards the ears. You see that nice separation there. And then the W, which can be one of the most difficult where we're really going to focus on getting the rotator going is, palms facing down, really getting a nice squeeze between the shoulder raise here and pulling them down. But also, it's elbow down, hand up, creates that external rotation, making sure we still don't arch the back, and then we press. I've lost my core. I've lost my core. So, something that would happen, so go back into your Y. So, you get that nice setup, because when it's difficult to hold ourselves in that W, the back can arch to make us feel like we're getting that retraction. But all we're doing is removing our trunk, our torso, our back, rather than actually getting the shoulders into that external rotated position. So, if we go, we'll go to one more again. So, squeeze the pancord into your shoulder blades, into a Y, that's nice. And then T, good. And then W, because the other thing was, I held you for a long time and that W is squeezing back, elbow down, hand up, nice. And then you go back into your Y, T. These are hard, right? And then W. Go on, rest there. Go on, rest. It's fine. So, then we'll be looking at, like, those two sets of those, 10s, 12 reps, trying to get some, like, they are hard. You're starting to get link, core and glute together, but the shoulders are going to, you're going to start to feel that these guys are getting warmed up round the back of here, which is going to be great preparation for our handstands. The second one is going to be a push-up plus. So, we're looking at the top part of this push-up, or push-up plank position, and we're going to try and peel those shoulder blades and really push them around the rib cage, which is going to start to activate and warm up the seratis anterior, which helps keep that shoulder blade flat to the rib cage. When we take the arm overhead into this handstand position, the shoulder blade has to move around the rib cage and come round. And if that seratis isn't keeping it flat to the rib cage and peck is tight and pulling in and anteriorly tilting him then, as soon as that shoulder blade isn't tight to the rib cage, it's not going to be as stable. The shoulder doesn't feel stable. The brain goes. You're not having that strength, and all of a sudden everything starts to feel a bit harder, because the brain is very good at controlling us and stopping us from getting injured. So if we get them fired up, if the shoulder is stable, then the force can come through. So you go to your, so at the top of your push-up position, so like a push-up plank position, again we get to make sure that core and that glute are engaged together and controlling the trunk. And then from there, she's going to try and push those shoulder blades apart and you see that top of the back raise up nice and then we'd sink from there, then sink back down in. Great. You must do these in yoga. You can see that. I can literally see those shoulder blades peeling apart, lovely, and then pulling back. Nice. Good thing with Sarah is nice controlled movement. Just give us one more. Nice controlled range, a nice pause at the top there, and then controlling on the way back down, not just falling back down and also not losing that trunk position. Cool, rest there. But the same thing, we'll be looking at one, two sets of those 10 to 12 reps to get us warmed up. That should then put us in a great position to be able to be able to use any equipment. If you're doing this at home, put you in a great position where you've increased in your shoulder mobility, you're starting to link some of that shoulder, the stabiliser around the shoulder, also with the core and the glutes to start to understand where your body is in different positions because when we take you upside down into some of your inversions later, then you're going to have to, you get a bit disorientated. So getting some of that body awareness as we go through here as well as creating range, getting warm and getting those tissue temperature up is going to help us when we go into our handstands and that. For me, I'm pleased with how that would be but I'd know that if I went through that full circuit of exercise or series of exercises, that my shoulders would be well prepared for some handstand or inversion training. So if you'd like to see some more content from us, if you click subscribe, which is up here, if you really want to get into your calisthenics but you're just a beginner, we've got a free beginners guide which is down there, you can get that from our website for absolutely free. And then if you want to look at some other mobility drills, you can see that by Service Head over there. If you're into hot pod yoga, there's a link in the description below for a link to hot pod yoga at Nottingham. Thanks for watching. See you next time.