Advanced Ginástica Natural: Use this series of exercises to work on balance, stretch, and strength
In 1982, Professor Alvaro Romano* began researching eastern techniques and the movements the primitive man. The main influence of Ginastica Natural is the ground movements of jiu–jitsu. These ground movements combined with the techniques of stretching, flexibility and breathing of Hatha yoga, natural movements and the strength created through using body weight make up Ginastica Natural.
1. Bend your leg as shown in the image, inhale once, and look to stretch your entire body, in this position.
2. When you project your body forward, you will need balance. Try to remain in this positions awhile, with your hands on the ground. A pointer for anyone having a hard time: bend your legs and stay like this for approximately fifteen seconds.
3. To reach this position, start by moving your torso forward, looking to keep your base foot from moving. The other leg remains bent throughout. Observe how your elbows rest on your abdomen. Next, try and lift your base foot off the ground. Remain like this for ten seconds.
4. Then, uncross your leg, keeping them apart for another ten seconds.
5. To finish, set your feet on the ground and start moving your torso backwards. Remain in this position for ten seconds, to recover and stretch. Next, switch legs and start the whole sequence, starting from photo 1, all over again.
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*Alvaro Romano is a Jiu-Jitsu black belt under legendary Master Rolls Gracie (in memorian), Carlos Gracie Junior and Rickson Gracie. Founder and creator of the Ginastica Natural method, he participated as a Physical Conditioning coach in various MMA, Jiu-Jitsu, Surfing, Bodyboarding, Soccer, Alpine skiing events.
