The Dojo

To celebrate the official launch of version 2.0, all content from certified instructor channels will be free until January 1, 2022. Enjoy, and welcome to The Dojo.

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3 Postures for the Ankles and Knees

Often the ankles and knees can be compromised in ankle locks, knee bars, del la riva positions etc. This video shares three different positions to stretch the ankle and knee flexibility and potentially help to heal any strain they have already experiences. Listen carefully to your body and make any modifications you need.

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Teacher
Grace Jolicoeur

Introduction to Yoga Practice

^{Section 1}

1. Introduction to your Yoga Practice

2. Interview with Grace | by Jerry of Fight Commentary Breakdowns | (45 min)

3. How To Set Up your Yoga Space

Foundation Sets

^{Section 2}

1. Class: Effort & Ease (40 min)

2. Class: Stand & Expand (30 min)

3. Class: Foundations 1 (60 min) India Series

4. Focus: Spinal Flex (4 min)

5. Class: Hip Stretch (40min)

6. Kapalabhati Pranayama - Fire Breathing (11 min)

7. Class: x 5 Rounds of Surya Namaskar Asana (15 min)

Jiu Jitsu Focused Yoga

^{Section 3}

1. Shoulder Stands for BJJ Bodies (6 min) - Grace and World Champion Chris Wojcik

2. 4 Postures for the HIPS (22 min)- with World Champion Chris Wojcik

3. Deep Belly Breathing (3 min Practice)

4. 3 Postures for the Ankles and Knees

5. Neck Releases (15 min)

6. Cupping Therapy Pre Yoga

Restore (Lower Energy)

^{Section 4}

1. Class: Decompression (25 min)

2. Pranayama: Aniloma Viloma - Alternate Nostril Breathing (5 min)

3. Focus: Sufi Grinds (6 min)

4. Meditation: Grounded Creativity - Sufi Grinds (4 min)

5. Class: New Moon Restore (60 min) India Series

6. Slow Morning Stretch (35 min)

Elevate (Pre Workout - Higher Energy)

^{Section 5}

1. Class: Hanuman Jump! (38 min)

2. Class: Navel Om Ram (40 min)

3. Class: Full Moon Energize (60 min) India Series

Moderate Practice

^{Section 6}

1. Class: Lighten Up (38 min)

2. Focus: Tripod Headstands - Explanation & Practice (20 min)

3. Class: Navel Awareness (45 min)

4. Deep Presence Class (45 min)

5. Move & Meditate - Retreat Class (43 min)

6. Psoas Stretch with Chair Assist (12 min)

7. Chill Out Class

Experienced Practice

^{Section 7}

1. Focus: Chakrasana - Wheel Pose (4 min)

2. Focus: Headstands (4 min)

Kundalini Energy

^{Section 8}

1. Mantra on the Mala - So Hum (15 min)

2. Meditation: Vedic Chakra Balancing (13 min)

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