BioGinastica: movement and breath for BJJ

Movement to support your mat time

BJJ asks you to turn, post, and change levels. You move from your feet to the floor. Solo drills let you practice those changes.

We use BioGinastica as a name for movement practice. Ask Sandy what he teaches and how it fits your goals. Check class plans with him before you come.

Ginastica Natural

Alvaro Romano created Ginastica Natural. It blends bodyweight work, yoga, and floor movement. Read the method's own site for its background.

The practice uses crawls, turns, and changes of level. You move with your own body weight. The guide can adjust the work to your needs.

Two parts to practice

The first part is movement. You practice balance and control as you shift. Your hands, hips, and feet work together.

The second part is breath. Keep a pace that lets you breathe at ease. Ask for a break if the pace feels too fast.

How it fits BJJ

Solo practice gives you time to learn a movement. A partner drill adds another person's choices and weight. Both give you different tasks.

Work on how to post and change your base. Learn to turn your hips with control. Ask a coach how to protect your wrists and shoulders.

Choose a useful dose

Your extra training should fit your life and health. You may need more strength, range, or rest. Talk with your coach about a plan.

Move in a range you can control. Ask for a simpler version if a move feels strained. If you have health concerns, ask your health care team first.

What a guided practice can cover

Ask about a warm-up, basic floor moves, and a short flow. A flow links one move to the next. The coach can change the pace and range.

Choose a calm finish and time to rest. Breath and movement drills are skills to practice. Results vary with the person and the plan.

Ask about No-Gi

No-Gi means training in sports clothes in place of a gi. Use the schedule for current adult class times. Ask Sandy which session fits your level.

For kids, read the kids guide. Ask about the right class for your child.

Clothes and your first day

Wear clean sports clothes with smooth seams. Keep hard buttons and sharp zip pulls off the mat. Bring water and follow the arrival guide.

New students can start at their current level. Ask Sandy how he can adjust wrist or shoulder pressure. Work on a range that feels useful and controlled.

Plan your first visit

Our school is in Tannersville in the Catskills. Read the class times and current rates. Use the Show-Up Kit to plan what to wear and bring.

You can reserve a Free Intro. Meet Sandy, tour the room, and ask about your goals.