Increasing Flexibility Beyond Double Lotus

[michael.emling]

Hi all! This is my first post on this forum, so I apologize if this is a question thats been asked before. I've only recently started studying the 10th Planet system after a small stint at Gracie Barra (much love and respect to my previous professors, I just find no-gi to be way more fun and interesting), and I've been pouring over all the videos I can find on this site and youtube to start building my knowledge.

Anyways, Eddie always mentions that flexibility is incredibly important for the rubber guard and for jiu-jitsu in general. Taking his advice to heart I've started doing butterfly stretches everyday and holding in double lotus position. Athletically I'm probably nowhere near the top of my potential right now but I've always been very flexible. I was able to "touch my heels to my nut sack" (in Eddie's words) and get my knees on the floor in my first attempt at the butterfly position, and as a little kid I used to sit in double lotus for hours playing video games just cause I found it a comfortable way to sit (kind of a weird kid like that lol). I can still do it without using my hands if I'm in shorts or gi pants.

So as a beginner right now I'm highlighting flexibility as a key strength for me and something I want to start to develop my game around. What are other good stretches and exercises to further increase flexibility? Not just in the hips and knees, but overall? I'm considering starting yoga but it might be hard to get it into my schedule at the moment.

Any feedback would be appreciated. Thanks! Hope to see some of you on the mats sometime.

[Josh Passini]

Sounds like you have natural flexiblity so maybe try focusing on technique, cant go wrong there. Just my two cents. Leg dexterity (*spelling) is key to complement your flexibility. Welcome and enjoy the journey.

[Jay Chow]

Hi all! This is my first post on this forum, so I apologize if this is a question thats been asked before. I've only recently started studying the 10th Planet system after a small stint at Gracie Barra (much love and respect to my previous professors, I just find no-gi to be way more fun and interesting), and I've been pouring over all the videos I can find on this site and youtube to start building my knowledge.

Anyways, Eddie always mentions that flexibility is incredibly important for the rubber guard and for jiu-jitsu in general. Taking his advice to heart I've started doing butterfly stretches everyday and holding in double lotus position. Athletically I'm probably nowhere near the top of my potential right now but I've always been very flexible. I was able to "touch my heels to my nut sack" (in Eddie's words) and get my knees on the floor in my first attempt at the butterfly position, and as a little kid I used to sit in double lotus for hours playing video games just cause I found it a comfortable way to sit (kind of a weird kid like that lol). I can still do it without using my hands if I'm in shorts or gi pants.

So as a beginner right now I'm highlighting flexibility as a key strength for me and something I want to start to develop my game around. What are other good stretches and exercises to further increase flexibility? Not just in the hips and knees, but overall? I'm considering starting yoga but it might be hard to get it into my schedule at the moment.

Any feedback would be appreciated. Thanks! Hope to see some of you on the mats sometime.

Try and get Yoga into your schedule, it's become just as important to me as sparring is. Not only does it increase your flexibility, it also helps with your breathing, balance, dexterity, your body awareness, and your strength; the list goes on. What you might find is that whilst you are flexible, your dexterity might not be sufficient. It's no use being able to get to Rubber Guard if the guy is just gonna posture out of it easily.

As a flexible Jiu Jitsu player already, you'll probably be using inverted guard and the likes when your game progresses further. You should be aiming to increase flexiblity and strength in your whole body, especailly your back and neck, and make sure your core strength is good. I like working the shoulder stand to the plow. However, you HAVE to make sure your body is warm before the deep stretches, that's where Surya Namaskara A and B come in, or the Sun Salutations. Many people look over the fact that stretching deep whilst your joints are cold can cause injuries.

Go for a style that's dynamic with a lot of poses, like Ashtanga. That's the same series every single time, and CAN get a bit laborious. But, if you follow the guidance of the likes of Eddie Bravo and Bruce Lee, you should never limit yourself to just one style, create your own. I'm currently delving into Kundalini, I like the breathing technique, but I feel Ashtanga gives me the most benefit as a workout. Before bed, I'd only do a small 45 minute flow that focuses on my neck and back. Situational stretching

Like Jiu Jitsu, if your technique is not correct, it won't work properly. Too many people try Yoga, do it wrong and push themselves, and then say that it fucked their back/leg/toe up. Yoga is not about going that little bit further and going past the burn, it's about listening to and becoming one with your body. You should always only stretch until the point you feel a "nice" pain. If your legs start shaking, hold off a bit.

Go to a class once or twice a week, buy a mat that has decent padding, and set up a space somewhere in your house. DVD's are pretty easy to follow, I recommend David Swenson's Ashtanga Yoga The First Series (It's all on youtube, 1hr 47 of it).

[Darren Fielding]

I find being able to touch your knees with your head with straight legs to be a very useful stretch. Opens up a lot of movement for other stretches.
And, even though they're overlooked, arm stretches might come in handy. And never forget your spinal stretches. You want to be as limber as possible all over.

[Charlemange August K.]

you do not make your knees flexible, they are only supposed to bend one way and that is up and down.

[Jay Chow]

you do not make your knees flexible, they are only supposed to bend one way and that is up and down.

Yes, having knees that are too flexible can actually lead to injury. Yoga strengthens the muscles and stabilizes the joint and tendons around the knee.

I'd also recommend stretching your shoulders. They take a lot of beating in BJJ, the dolphin pose works great.