This class explores the relationship between power, stance, and movement—and building a safe relationship with standing movement and stance as well as the ground. Students will learn different methods of maintaining safe distance, as well as how to fall and get back up safely and without fear.

The class opens with breathwork, breathing into power, to center the mind and body, then moves through a mobility warmup before progressing through standing work—walking, resisting a push or pull, and building structure and stability from a standing position. From there, students will learn to fall with efficiency, with a basic position from a back grab defense to an easy for the body take down. They will learn how to safely bear weight while on the ground, and find their way to a safe, defensive seated position as well as 2 submissions from the top. The class closes with a return to standing, moving with confidence and pride while accurately gauging distance.

This progression also incorporates mobility work specific to the art of Brazilian Jiu-Jitsu, giving students a full-body practice they can carry forward into their training and daily life—a new movement language that is both safe and instrumental to joint health, helping all movers age gracefully.

Class Progression

1. Breathing into Power and Awareness – Grounding the breath to build focus, presence, and internal power before movement begins
2. Mobility Warmup – Preparing the body and joints for standing and ground movement
3. Standing Walk – Moving with awareness and control
4. Body Resistance & Structure from Standing – Maintaining stance and stability while resisting a push or pull
5. Back grab take down- side control north south (Americana/Kimura)
6. Falling with Efficiency – Techniques to fall safely and without fear
7. Weight-Bearing on the Ground – Safely bearing an opponent’s weight in a structured, shield-like position
8. Finding a Safe, Defensive Seated Position – Recovering control after ground contact
9. Returning to Standing – Rising with confidence and pride while gauging safe distance